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5 Great Low Calorie Foods

Posted by: honsberger4 on: December 3, 2009

These 5 items are my top go-to foods that are either low in calories, fat or high in fiber.   Great for on the go meals or as a substitute for a favorite fat-filled food.

1.  Yoplait  Light Thick & Creamy yogurt.  100 calories, creamy and not a too-heavy artificial sweet taste.  Add some frozen blueberries and you have a tasty frozen treat.

2.  NEW Morning Star Farms Grillers Chick’n.  80 calories, 5 grams fiber and a nice chicken-y flavor.  I topped it off with a mix of sweet potatoes, mushrooms and cooked spinach.  Tasty and filling.

3.  Laughing Cow Light Swiss Cheese wedges.  At only 35 calories and 2 grams fat per wedge, it’s a worthwhile treat.  Great on a turkey sandwich, in an omelet or spread on some whole grain crackers.

4.  Thomas’ Multi-Grain Better Start English Muffins.  At 100 calories and 8 grams of fiber, this is a great substitute for bread or regular muffins.  The trick with these buggers is to toast them really well or else you won’t get the nooks and cranies crispy texture.  Top this with a Laughing Cow wedge (see above) and a scrambled egg and you can’t tell the difference.

5.  Follow Your Heart Ranch dressing.  25 calories per 2 Tablespoons make this a great dressing for those watching their calorie intake.  Keeping in mind that many restaurant salads pack between 600-1000 calories (or more) may make this dressing more appealing.  It has a thinner texture than traditional ranch but the flavor is nice and NOT sweet as with other fat free or low cal dressings.   To jazz it up a bit, add a tablespoon of balsamic vinegar to your salad.

So there you are, my top 5 low cal foods.  You notice I didn’t include dessert.  Well, that is a whole other category to play with.

Until next time….

Keli :)

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Tips to Lead a Healthier, Longer Life

Posted by: honsberger4 on: December 2, 2009

My kids, ages 4 and 10 are what drives me to exercise and eat right.   I want to be able to horse around with them, play tag, chase and ride bikes with them for many years to come and hopefully be able to do the same with their children.

If like me, you want to lead a healthier life, enjoy the following tips courtesy of The Buck Institute of Aging.

  • Eat the Rainbow – consume colorful fruits and veggies.
  • Think of foods as medicines.  Eat your antioxidants instead of relying on meds.
  • Meditate.  Quiet focus on breathing helps reduce stress.
  • Be open.  Willing to alter one’s diet and consume less at each meal helps with digestion.
  • Care for your bacteria.  Reduce your intake of processed foods.
  • Drink lots of water.  Hydration is key to healthy living.
  • Exercise.  Moderate exercise fights muscle atrophy.
  • Avoid chronic stress.  Strokes and chronic heart ailments can be triggered by emotional stress.

If you can’t incorporate all of these strategies at once, focus on making 1 or 2 healthier choices at a time.

Now go run!

Keli :)

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Happy Birthday Jack!

Posted by: honsberger4 on: November 30, 2009

I’d like to wish a Happy Birthday to my son Jack, who turns 4 today!  He makes me laugh out loud all day long,  is a kind, goofy kid with a rocket for an arm and a scream that can break glass.

 

We love you buddy!  Have a great 4th birthday!

 

Happy Thanksgiving!

Posted by: honsberger4 on: November 26, 2009

On this day of cooking, feasting and football games, let us not forget what the holiday is really about.   Pie!

Have a wonderful holiday with family and friends but don’t forget to pry your tushy off the couch and take a walk.  It’s a gorgeous day!

Now go run!

Keli :)

3 Exercise Tips for Travelers

Posted by: honsberger4 on: November 23, 2009

Don’t let holiday travel stop you from exercising and maintaining your fitness.

Here are 3 exercise tips for travelers!

1.  Pack your exercise clothes.   Seems like a no-brainer but a lot of people don’t even think about packing exercise clothes when they travel.  Shorts, sports bra (’cause I’m a girl), tank or tee plus a top layer in case it’s chilly, socks and shoes.  Ipod optional.

2.  Get back to basics.  Without leaving your hotel room you can get a mini workout.  20 pushups, 25 jumping jacks, 20 squats,  25 jumping jacks, 20 hip raises, 20 crunches.  Repeat 3 times.  Add in a one-minute plank, a quick stretch and you’re golden.

3.  Don’t make your break permanent.  Many people give themselves “a break” when they travel.  They choose this time to indulge in food or drink they normally wouldn’t and skip exercising.   If you are really going to fight me on this and not plan to formally exercise than do yourself a favor take the stairs, park farther away from the stores, circle the mall a few extra times, play soccer with your cousins, stay moving and stick to one serving of pie.

No matter what your travel plans are this holiday season, remember this.  A body in motion stays in motion and the body at rest can’t zip up their jeans come January 1.  Think about it!

Now go run!

Keli :)

 

Plan Ahead for a Healthy Thanksgiving!

Posted by: honsberger4 on: November 20, 2009

Make this Thanksgiving one you can be proud of.  Here are some simple tips to having a tasty and healthy day!

1.  Exercise in the morning.  Go for a walk, organize a fun run with friends, break out the Tae Bo tape or watch Exercise TV.  It doesn’t matter WHAT you do, only that you do it.

2.  Don’t skip meals.   It’s important that you eat healthy and light meals or snacks before your Thanksgiving Day meal.    Don’t starve yourself all day so you can justify your dinner.  That’s just silly!

3.  Eat only what you love.  Just because Grandma made it, doesn’t mean you have to eat it.  Fill your plate with things you only love or crave.  If that means a plate of stuffing and yams, drizzled with gravy, have at it.  Remember, it’s only one meal.

4.  Bring the crudite.  Most people forget to eat veggies on Thanksgiving.  Bring some cut up veggies and low fat dip to the gathering and help yourself to this filling, fiber-rich snack.   Trust me, you’ll still have plenty of room for the stuffing, gravy and pie!

5.  Don’t melt into the couch.  That’s right, after dinner take a walk around the neighborhood, play tag with the kids on the lawn or go for a short bike ride.  Turn your turkey-stuffed body into a fat burning machine!

Let me know how you are going to have a healthy holiday!  Post a comment or email me with your tips!

Now go run!

Keli :)

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Stop Making Excuses!

Posted by: honsberger4 on: November 17, 2009

What would you like to accomplish?  Run faster?  Do a pushup?  Lose weight?

Well the time is NOW to put your plan in place to reach your goal!  Follow these simple steps to make your wish a reality.

1.  Figure out what you really, really want and write it down.    Narrow down what you want so you can have concrete goals to work towards.  Do you want to run a race in a certain time?  Do you want to walk up the hill near your house without feeling like you need oxygen?   Many women toss out “get healthy” when discussing diet and weight loss when in reality they want to wear a size 6.  Nothing wrong with that as long as getting there is done healthfully.  Writing down your goal makes it something to strive towards.  It’s reality.

2. Figure out how to reach your goal.   If you don’t know how to eat better, read some books on nutrition or go to weight watchers.   If you want to run faster, speak with a trainer at the gym or ask around for advice.   Once you get the information and a plan, put it down on paper.

3.  Get to work.  Steps 1 and 2 are a great way to start but unless you get to work, you won’t reach your goals.  That means following your plan and sticking with it, even if you’d rather not.  You can’t wish your way faster or thinner, you’ve got to do the work.

4.  Reward yourself.  If you want to lose 25 pounds, you should reward yourself at every 5 pound loss.  If you want to shave 30 seconds off your mile pace, treat yourself when you consistently run 10 seconds faster.  You are working hard and should be rewarded.

5.  Expect setbacks but don’t accept full derailment.  If you’re tired for a few runs and can’t keep the faster pace, it’s ok.   A slip up here and there on a healthy eating plan should not trigger a full blown diet disaster.  Realizing that slipping up is a normal process in change helps you keep your eye on the prize.

6.  Plan what you’ll do when you reach your goal.  My favorite plan is to set a new goal.  Keeps you going and moving forward.

I’d love to hear what your goals are and your plan to reach them!  Email me at keli.honsberger@gmail.com.

Now go run!

Keli :)

 

6 Tips for Staying Healthy

Posted by: honsberger4 on: November 16, 2009

Unless you have been living under a rock, you know that cold and flu season has begun.    I am not an alarmist but I have school age children who are more susceptible to colds and flu so it’s important that I stay healthy and keep them healthy.

Here are some preventative measures you can take to stay healthy this season.

1.  Get a flu shot for both “regular” flu and the H1N1.

2.  Wash your hands.  Then wash them again.

3.  Stock up on bottles of hand sanitizer.  Keep them in your car, your purse, your kids’ backpack, on the kitchen counter.  The ones with alcohol are more effective so if you have little ones, watch they don’t lick their hands.   No joke!

4.  Act like a 3 year old and learn to sneeze or cough into your elbow.

5.  Remember Lysol?  Buy a few cans and spray on doorknobs, computer keys, telephone handsets and tv remotes.

6.  Maintain a healthy lifestyle.  This includes the holy trinity of getting enough sleep, eating well and exercising.

Now go run!

Keli :)

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The Holidays Are Coming!

Posted by: honsberger4 on: November 10, 2009

Now that Halloween has come and gone and the Christmas decorations are in stores near you, there’s no denying that the holidays are here!

For most of us that means parties, celebrations, baking, traveling, holiday shopping, family visits and kids home from school.  Oh yes, don’t forget you still have work, family, cleaning, laundry shopping, shuttling kids to and fro, paying bills, etc.  etc.  etc.

While your to-do list is longer for the 8 weeks between Halloween and Christmas, please add one more thing to the tippy top of that list.  That’s right, EXERCISE.  Not surprisingly when our schedules get crammed, exercise is the first thing to drop off that list.

This season, make exercise the one thing you keep at the top of your list.  Go for a walk, take a class, pop in a yoga tape, bike ride with the kids, sweat to the Oldies.  It doesn’t matter what you do, the point is that you do it on most days.

You’ll thank me in January when “Getting in shape” doesn’t have to be on the top of your New Year’s Resolution list!  And won’t that be nice??

Now go run!

Keli :)

 

If You Do One Thing This Week…

Posted by: honsberger4 on: November 7, 2009

…try adding 10 minutes on to a few of your runs.  You’ll build endurance, burn more calories and take your running up a notch.

Now go run!

Keli :)

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Make Up Your Mind

Posted by: honsberger4 on: November 22, 2008

I watched an episode of Oprah over a year ago which featured The Secret, which basically involves the laws of attraction, identifying what you want and asking for it.   Followers and teachers of The Secret advocate creating a vision board where you post photos, goals, inspirational sayings, etc.  The basic premise of this is that by identifying what you want to receive, you send out positive vibrations to the Universe, take steps to achieve it and you will receive it.

So I got all self-helpy one day, grabbed my daughter’s poster board, tape and a glue stick and got to work.  I included a sticker “a fit mom is a powerful mom”, a few motivational sayings from magainzes, the O Magazine header (so I can be published in it one day) and as almost an afterthought, my goal time for the 2008 ING New York City Marathon (http://www.ingnycmarathon.com) of 4:29:59.  Truthfully, I don’t know where that number came from – it literally popped into my head.  My previous PR was 4:51so I know I was asking the Universe for a big favor.

My best friend and running partner Lisa also had a goal for the marathon – she wanted to break the 5 hour mark so she could see her name in the NY Times.  This would require her to shave off almost a half hour of her previous marathon time.  We both had some serious work ahead of us.

What do you do when you set your sights on a big, perhaps unachievable goal?  Other than suffer from self-doubt, insecurity and fear?  Well, Lisa and I trained.   I went online to the official marathon website, downloaded their training calendar with the intention of following it to a “t”.  I stuck the calendar on the wall in front of my computer and logged each run on my calendar.  I emailed Lisa with our schedule and we ran.

We increased our running days from 3 to 4 and sometimes 5 per week.  We decreased mileage during the week, as instructed and bumped up our longer runs on the weekends.  We moved our long runs to San Francisco to train with a NIKE training group and became intimately familiar with Lover’s Lane and the Presidio.  The final thing we did was have the utmost confidence that we were doing all we could to reach our goals.  There wasn’t one conversation where we expressed doubts or fear about not reaching it.  As any runner knows, you can train hard and have an off day during a race.

On race day, as we sat on Staten Island waiting for the cannon to fire, we gave each other a hug.  We had done all we could do and unless there was a catstrophic failure of legs, body or spirit, we would have a good race.  I crossed at 4:25 and Lisa hit the tape at 4:50.

Oh so stylish use of a space blanket

Oh so stylish use of a space blanket

Being a bit of a skeptic, I would like to say that the reason I cut over 30 minutes from my previous PR is  because I ran my butt off.  That’s a lot of it.  But had I NOT looked at that silly post-it glued to my Vision Board every single day for 11 months, I wonder if the outcome would have been the same.

Run strong and don’t forget to have fun!

Keli

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Taste of Fall

Posted by: honsberger4 on: November 23, 2008

I love the fall.  I enjoy running on a crisp fall morning up and around Phoenix Lake (like Lisa and I did this morning).  Today the leaves lining the street up to the park entrance were that spectacular combination of dark yellow, orange and red.  Many of them littered the path and cushioned our footfalls.   On the trail around Phoenix Lake itself, the ground was moist and the air was cool.  Ducks landed on the lake and we enjoyed their quacking.  At least I did, Lisa was plugged in to her Ipod so all she heard was Keith Urban.  Regardless, we enjoyed the views.

One other thing I love about the fall is a big pot of soup.  On the weekend, I normally make a pot of vegetable soup or chili.  Today I made a recipe courtesy of my friend Linda.  She guaranteed it was a filling, delicious soup and she was right!

Pumpkin Sweet Potato Soup

Ingredients

1 large onion, chopped coarsely

3 garlic cloves, minced

1 ½ tsp. Ground cumin

1 ½ tsp. Ground coriander

1/8 tsp. Ground red pepper

1 can (29 oz) pure pumpkin

1 can (14.5 oz) chicken broth

6 cups water

2 T olive oil

2 sweet potatos peeled and cubed

1 T sugar (optional)

1 ½ tsp. Salt

1/8 tsp. Ground pepper

Toasted pumpkin seeds (optional)

 

In large saucepan, heat oil over medium heat. 

Add onion and cook 20 minutes until tender

Add garlic, cumin, coriander and ground red pepper, cook one minute, stirring

Add pumpkin, broth, potato, sugar and salt, black pepper and water

Heat to boiling over high heat

Reduce heat to medium/low, cover and simmer for 20 min until potatoes are fork tender

Remove pan from heat

(Following manufacturer’s directions) use electric hand blener to puree pumpkin mixture in pot

Ladle 1 ½ cups of soup in bowls, garnish with pumpkin seeds if desired

Run strong and remember to have fun!

Keli

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Sunny Side Up

Posted by: honsberger4 on: November 24, 2008

The benefits of running first thing in the morning for me are two fold.  I get it done before I’m awake enough to realize I should still be sleeping and secondly, it’s off my to do list and don’t have to find a way to fit it into my day.   Working sixteen years for a hedge fund primed my body clock to wake at 4:30am naturally (or unnaturally, if you ask Brad) so an early workout is better for me than one during the day or evening. 

 

During the late fall and winter, running early in the morning poses it’s own set of challenges.  The sun might not be up yet and baby, it’s cold outside.  With a bit of planning, both challenges become obsolete and running early in the morning will seem almost normal. 

 

Brrrr

I run a bit on the hot side so no matter the season, I run in shorts.  Most of the people in my running group think I’m crazy so I’ll use their layering techniques as a better example for you.  Long pants, short sleeve top with long sleeve over it, jacket optional.  Running hat and gloves.  That should cover it.  The rule of thumb while dressing for the cold is that you want to wear enough to protect you, but not enough that you feel cozy before the run starts.  If you’re cozy before the run starts, you’ll be shedding layers quicker than a stripper in Vegas. 

 

Shine On

If you’re running in the dark you want to be visible to traffic.  Invest in a reflective vest or snap a few blinking lights on to the front and back of your shorts.  They come in handy while camping as well – I snap one onto the back of my toddler so I can see him running around the campsite at night. 

 

Lights Up

Uneven pavement that you are so used to in daytime running can be dangerous before the sun is up.  Bring a small flashlight or purchase a runners headlamp.  The headlamp is great because you can run hands free and it really lights up the ground. You can find these at REI, Road Runner Sports (www.roadrunnersports.com) or any running store.  My good friend Barbara used to run carrying a Maglite.  It weighed about 4 pounds so she had a weapon for self defense as well.

 

Buddy System

When running in the wee hours of the morning (or evening for that matter) please be wise and hook up with a friend.  There’s safety in numbers and besides, by having a friend you can run with increases the odds that you’ll get up and out for that early morning run. 

 

When in Doubt, Don’t

If your buddy can’t join you for a run one day or you’re feeling uneasy about a run in the early morning hours, be smart and trust that instinct.  There are a few times where something didn’t feel right and I skipped an early run.  There’s always tomorrow!

 

Hopefully these tips help.  Get up and at’em!

 

Run strong and remember to have fun!

 

Keli

 

 

 

 

 

 

 

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Fake It Til You Make It

Posted by: honsberger4 on: November 25, 2008

I don’t feel like running this morning. I would rather sit in my jammies, drink coffee and read my book. I would also rather wave a magic wand to clean my house but we know that that’s just not gonna happen.

Not wanting to get out the door for a workout on a given day is pretty normal. Some days you are tired or cranky or your to-do list is long and getting longer. You have company coming, you have to put the turkey in the oven, you have to clean the litterbox, it’s too cold, too hot, too wet or just too much. I get it and I’ve been there, I am there.

But those are the days that you need to do it. You have to do it. Lace up those sneakers, put on your yoga gear, pop in that Tae Bo DVD, but do something. Tell yourself you’ll just do a mile or two, or 10 minutes on the elliptical or you’ll spend only the warmup with Billy Blanks.

If, after your loop around the block you feel strong and in the groove, keep going. If however, you still feel the call of your jammies and the Today show, then use that as your body’s way of saying you need a break and enjoy your day off.

After using this trick many times, I can confidently say that 9 times out of 10 you’ll keep running, spend another 30 minutes on the elliptical or kick Billy Blanks’ butt for the whole hour. I know there is a lot of scientific reasoning behind this – endorphins, etc. but all I know is that when I start to move, I feel better and want to move more.

So the next time you just don’t feel like running or exercising – try it for 10 minutes. That’s what I’m going to do as soon as I finish my coffee.

Run strong and remember to have fun!

Keli

Gadget Girl

Posted by: honsberger4 on: November 26, 2008

I’m not too technically advanced.  My cell phone is usually at the bottom of my purse either turned off or with a dead battery because I forgot to turn it off.  I can text, albeit painfully slow and I barely know how to IM through Gmail.  I have an Ipod shuffle that I use for short runs only and finally learned how to delete songs so I’m feeling pretty savvy!

When it comes to running, however, I love having a gadget.  For years I ran with a Timex contraption – a pod strapped to my arm and a nice fat watch that linked with the pod to track mileage, pace, run time and about a dozen more things that I never learned.  My group would inwardly and outwardly groan when I stepped out of my car for a run and I was “wired”.  That usually meant a longer run or one that was in the hills and thereby not easily measured by a simple watch.

The Timex had its advantages, namely it was accurate and the watch was simple to use.  The disadvantage was that the batteries burned out quickly and I would have to stand around waiting for a satellite to sync up with my watch.  Many runs started with me holding my wrist to the heavens waiting for a signal.

Sadly, I left the pod on the bumper of my SUV one day because the battery died and forgot about it.  I most likely obliterated it while backing up or it held on until I hit the freeway – regardless I was adrift for a few months.

A friend of mine had a new Garmin 405 that I became enamored with.  This beauty came in a pretty lime green color and most importantly, had the GPS inside the watch so no need to strap on a pod or other piece of hardware.  It came with a hefty price tag as well, they retail for about $350.  But I was in love and shelled out the dough.

I was told that this was not a simpleton’s gadget.  It had uber-advanced technology and wasn’t what one would call user-friendly.  At least not right away.  And as one who does not follow instruction booklets very well, I did find it  a challenge.  After multiple failed attempts to go for a simple run using the darn thing, I relied on fellow Garmin users, strangers and friends alike ( thank you  Elisabeth who taught me how to freeze the bezel).

The advantages of this watch for me are that it’s cute, easy to read and once you get the hang of using the touch screen, easy to manipulate.  You can also track runs online through a sync funtion.  The few things I don’t like about the watch are that you have to remember to charge it or else it can die on a run,  the watch itself is big for my wrist so I can’t use it like an everyday watch.  The old Timex still gets the call for that.

One tick that has me stumped is the pacing portion of the watch. Like my Timex, at times during a run, the pace that I’m running is not the pace that is shown on the watch.  I don’t know if it’s a dropped satellite connection or what, but the pace bounces all over the place during my run.  I’m a consistent runner with my pace so to see the watch show 10:32, then 9:04, then 9:30, then back to 8:45 in two minutes can be frustrating.  Being the problem solver that I am, I simply focus on my time and the distance portion of that screen and disregard the pace.

Other than that, it’s a great product and if you like to know how far you’re running or you care about your pace, I’d recommend it.   And if you figure out that pace issue, please let me know.
Run strong and remember to have fun!

Keli

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Shake Your Tailfeathers, It’s Thanksgiving!

Posted by: honsberger4 on: November 27, 2008

I love Thanksgiving, it is my favorite holiday.  When I was a little girl I would get up early (even then) and come into the kitchen.  My mom would be doing the early stages of cooking so the warm smell of onions and butter wafted through the house as she would wrestle with a gigantic turkey.  I would sit and chat with her in the kitchen and then mosey off into the living room to watch the Macy’s Thankgiving Day Parade.

Now that I have a family of my own, I have my own traditions that I’ve created and added to the ones I loved as a child.  I am now the one up early (still) and creating the lovely onion/butter perfume of the house.  I now wrestle with the large turkey (22 1/2 pounds this year) and try and catch the parade in between cooking periods.

About 7 years back I started another Thanksgiving Day tradition.  Each year, our running group gathers at Rush Creek in Novato and do a 4-mile loop through the marshland.  Being November, it’s chilly in the morning and the combination of cold temps and marshland creates an ethereal, magical sight.  Steam rises from the earth and we run towards to sun, warming our faces as we run and chat.

We call it our Turkey Trot – and while that conjures us a Thanksgiving Day race for most runners, this is an opportunity for our group to run at a nice easy pace, chat and catch up.  We all realize how grateful we are to have each other as a running group and as friends.  I look forward to this event every year.

Happy Thanksgiving to you all, whether you trot or not, enjoy the day.

Run strong and remember to have fun.

Keli

Today’s Your Day

Posted by: honsberger4 on: November 29, 2008

Today I would like to remind you that the next 33 days will be filled with temptation.   You’ll be tempted to eat more and move less.  Christmas shopping, late night cookie baking sessions, office parties, school potlucks and a variety of other holiday activities will crowd your already long to-do list.

When schedules get hectic, the first thing to drop off of is exercise.  After that is healthy eating.  Quickly an “oh well” attitude sets in and you decide you’ll get back on track January 1.  Which realistically turns into January 15 because it takes a while to get into the new year before changes can be made.

I’m going to suggest something radical. Don’t wait until January 1.  Start now.  Here’s how to do it.  Go get your calendar out.  Go now, I’ll wait.

Ok, look at tomorrow’s page and pick a reasonable hour and schedule in a workout for at least 30 minutes.  Go for a run, a walk, a bike ride, whatever.  Write it down.  Now go to Sunday and do the same thing.  Now Monday, and Tuesday and so on.

Be sure to schedule a day or two where you do something other than your run or a trip to the gym.  Plan a trip to the park to run around with your kids or shoot hoops at the school playground.  A ‘hood walk is popular with our family.  We stroll the neighborhood in the late afternoon with the kids on their bikes or scooters.

Every day, do something that takes you closer to being the fit person you want to be.  Set your intention each day and you’ll see that it gets easier.  And by January 1 – you’ll be well on you way.

Run strong and remember to have fun.

Keli

Posted by: honsberger4 on: November 30, 2008

Today is Jack’s 3rd Birthday so this is dedicated to him!  I love ya buddy!

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In 2000, I read an article in either Self or Shape magazine.  The story was about this woman from New York who, with minimal running experience signed up for and ran a marathon with Team in Training.  I remember clearly finishing that article and thinking to myself, interesting.  I didn’t sign up for a race, begin running more or plan anything.    I didn’t do anything with the article itself, didn’t save it or read it again, I just noted it.

It was not much later that I was chatting with a girlfriend down the hall in my office building and she said to me out of the blue that we should sign up for a Team in Training event and run a marathon.  I gave it some thought and agreed to go to an informational meeting with her.  I went, she didn’t.  I signed up on the spot for the program and in December 2000 began to train for the Country Music Marathon in Nashville, TN.  Less than four months later I finished my first marathon at 5 hours, 31 minutes.  I cried like a baby when I crossed that finish line.  Never had I done something so hard and so rewarding at the same time (at least with childbirth I had good drugs!)

Flash forward to the end of 2008.  I’ve been running on a regular basis since that first week in December, 2000 and have completed six marathons and a bunch of 10K’s, 5K’s and half marathons.  Not bad if I do say so myself.

I have only taken time off from running during the time I was pregnant with Jack ( I really tried to run past the 4th month, but it was just too much on my bladder!)  Once he was born (at 11 pm on November 30, 2005) I began running again, slowly.  Those early runs were the worst and I vowed then never to stop running for the simple fact that I never wanted to have to start again!

I run about 3 or 4 times a week now.  It’s part of who I am, what I do.  I like to be a runner.  I feel better about myself, stronger.  It’s not easy to stay on track,  sometimes life gets in the way.  But I know how I feel when I don’t go out for a run and I know how I feel when I do and that’s why I choose to run.

Run strong and remember to have fun.

Keli

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Bored at the Gym? Try Boot Camp

Posted by: honsberger4 on: December 2, 2008

If you read any running magazine or fitness magazine, you will no doubt read about the benefits of strength training.   Most people associate strength training with going to the gym and hitting the weight room.  I’d like to offer an alternative to you, my fellow blog readers.  Have you ever heard of a Boot Camp?

Since last January, I have driven to Lisa’s house at 5:35am every Wednesday and Friday morning.  From her house we drive to one of four locations in southern Marin to meet our captain Jennifer and our coach Kim  as well as about 20 other classmates for an intense 75-minute workout.  It’s usually dark when we start and we do it rain or shine.

In Boot Camp we start with a warm up run or jog, which normally includes a hill.  We stretch for a bit then head into the workout.  We’ll start with some basic calisthenics such as jumping jacks, burpees, mountain climbers.  Kim will toss in pushups, squats and squat jump things that burn the thighs, in a good way.   Sometimes we do walking lunges or step ups and the infamous Johnny Mosleys (stand near a curb and jump up onto the curb keeping both feet together, jump back down and repeat 50 times – then face the opposite way and do it again).

We might work with our rubber tubing straps to do an upper body circuit, but normally we’ll run somewhere to climb stairs (there are stairs or hills included in every workout – consider it a Marin county bonus).  Then if we haven’t done the upper body circuit, we’ll do that and maybe Kim will toss in some more push ups.  We finish with the plank or a variation of the plank, abs and then stretching.  75 minutes of sweat and hard work and we’re done before most people have had their first cup of coffee.

Boot Camp has helped my running immensely.  Training for New York, I noticed a huge improvement over previous trainings.  I wasn’t fading at the end of long runs and I was recovering faster.  My legs were strong up the hills and I felt much better conditioned.

This Boot Camp is run by Pac West Athletics, a group endurance training program created by Jay Ridgeway and Richard Martinez.   Their programs are based in San Francisco for people who are interested in competing in marathons, half-marathons and triathlons as well as those who are starting to run or want to become involved in a fitness-based social club.  They also offer trail running, mountain biking as well as Boot Camp – an 8 week intensive outdoor exercise program. Boot camp has various locations in the Bay Area, San Francisco, Marin, Oakland, the East Bay and Hawaii.

So if you want to try something different and a lot of fun, check out Boot Camp at www.pacwestathletics.com.  Winter class sign ups are going on now for the January session!  Hope to see you there.

Run strong and remember to have fun!

Keli

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Register Now for the Marin Marathon!

Posted by: honsberger4 on: December 4, 2008

That’s right Marin runners – a marathon, half-marathon, 10K and kids’ races are happening in Marin on April 19, 2009.

If you are interested in learning more about the race, the course and other details, check out the official website http://www.marinmarathon.com/

Be sure to sign up early so you don’t miss out on this one-of-a-kind local event.  If anyone is interested in joining our group for training runs, please contact me at keli.honsberger@gmail.com

Run strong and remember to have fun!

Keli

‘Tis the Season

Posted by: honsberger4 on: December 6, 2008

Christmas is less than three weeks away – boy that crept up quickly.   I love Christmas.   From the piney smell of Christmas trees to the red cups at Starbucks.   I love when my neighborhood comes alive as lights twinkle on the houses (I even briefly forgive my neighbors that bring blight into our street by keeping their lights up all year long).   I sing Christmas carols and smile at strangers at the mall.

Some people really cut back their training during the winter months.   It’s cold, dark earlier and let’s face it, it’s the holidays and there is too much fun to be had to worry about training.

I tend to stick to a pretty consistent training program all year round.  To slack off for one week or more leads to inertia and makes it harder to get my buns out of bed for my run, boot camp or the gym.  Besides, as much as I love my family – I need a break and exercise provides that special “me” time that everyone from Oprah to Dr. Phil to Deepak Chopra is always nattering on about.

So take some well-deserved “me” time this holiday season and get outside for a run or a walk.  Enjoy the holiday lights, breathe in the piney smell of Christmas trees, the waft of a Double Peppermint Mocha as you run past your local Starbucks.   Smile at your neighbors who are bundled up like Nanook of the North as you zip past them listening to Deck the Halls on your Ipod.

Run strong and remember to have fun.

Keli

Those in Need

Posted by: honsberger4 on: December 6, 2008

Let’s face it, we are in a financial pickle.   The stock market, the auto industry and their $34 billion dollar (yes, billion) bailout request, foreclosures, unemployment…what a mess.

When times are tough economically, people turn to their local charities and churches to help.  Unfortunately, their resources are stretched and relief doesn’t look to be coming any time soon.

Wow, I sure know how to bum people out!  Alas, my point is not to highlight the trouble but to remind you all that now is a great time to do what you’ve been saying you want to do for years now.

Turn away from the shiny things at the mall, the free-shipping deals on the Internet  and the early bird sale at Wal-Mart and focus instead on the joy of giving.  Money.  To someone in need.

Donate food to the Marin Community Food Bank.  Adopt a family through the Ritter House or the Marin Community Foundation, drop a check to the Marin Abused Women’s Services or the Marin Humane Society.

There are some worthy local charities that would love to receive a donation this year.  Whether it be large or small.   Below are some websites of local charities, that I believe in- just to give you a head start.  Feel free to email me your favorite charities to be included in a later list.

Marin Community Food Bank – www.marinfoodbank.org

Marin Community Foundation – www.marincf.org

Ritter House – www.rittercenter.org

Marin Abused Women’s Services – www.maws.org

Marin Humane Society – www.marinhumansesociety.org

You can also contact your local church to find out what programs they have this holiday season.

So remember your fellow man (and woman, and animal) this holiday season.  And when you see the Salvation Army ringing that bell, drop a buck in the bucket.  Maybe even a fiver.

Run strong and remember to have fun.

Keli

Contact me at keli.honsberger@gmail.com

A Case to Race

Posted by: honsberger4 on: December 8, 2008

You know, there are runners out there that sign up for a race, train for it and actually win.   They get a trophy and a big fake cardboard check with their name on it.  I’m awed by people who compete at any level of racing and come across that tape as a winner.  Whether it be in their age class or they win the whole kit and caboodle.

I’m not going to know what that feels like.  Ever.  And that’s OK – I’ve made peace with my pace.   It doesn’t mean I don’t sign up for races.  Au contraire, I love races.  And here are a few reasons why you should too.

1. Sign Up and Instantly Become “In Training”

Signing up for a race means you have to train.  Sometimes during the year you may find your motivation lagging.  It could be summer vacations are putting a crimp in your running or you don’t like to run in the cold.  Whatever.

Having to train for something gets you out the door when you might not feel like it.  You might eat better because better nutrition helps with training and performance.  You get focused on that goal, which is good.  Because don’t we all need a goal?  (that was rhetorical)

2.  Spice It Up!

Training for a race adds instant excitement and energy to your normal runs.  You get a new pep in your step when you’re planning for and meeting your training goals.   You also get to add fun things like fartleks, hills, speed work, track workouts and don’t forget recovery runs.

Simply telling your friends and family about your training earns respect and usually a shake of the head accompanied with a “I could never do that”.    That alone should get you amped for your training!

3.  Free Stuff and Shopping

Runners love free stuff.  For every race, there is a cool event called an “Expo”.  It’s the place where runners go to pick up their race packet which includes their race bib, course information and timing chip.  The next stop is the booth or table where you get your race tee shirt, then you get to hit the tables for free stuff.   Companies set up tables to schlep their wares such as drinks, energy bars, sunscreen, a lot of free samples are available at the Expo.

Most companies offer special prices for their products during the Expo.  You can get inexpensive running apparel and gear at all Expos, in addition to specialty items that you can’t buy anywhere else, like running hats with the race logo or the teddy bears I got my kids in NY that say “ING New York City Marathon – 2008″

4. The Spirit of Competition

Runners are competitive.  Even if they don’t think of themselves as competitive, they are.   I have not yet met a runner that didn’t get excited when they beat a previous time.    So even if it’s just being competitive with themselves, it’s still there.  It’s fun to feel the competitive juices flowing, it’s a powerful feeling.

I admit freely that I am competitive.  Always have been, always will be.  It doesn’t come out when I run with my group, but in a race, I will sprint to beat someone.   I won’t push or shove or anything nasty, but I will try and beat you.

5. Medals and More Free Food

When you finish a race you get two priceless items; a finisher medal and free food.  The medal is great because it shouts out your accomplishment to everyone who sees it.  The food is great because after a race you need to refuel your body and, hello, it’s FREE!  I love that.  Bagels, bananas, energy bars, oranges.  At the Napa to Sonoma Half Marathon you get wine.  Can it get any better than that?

So there are just a few reasons why you should look into doing a race.   You can locate local races through a basic web search or you can email me for some information.  I’d be happy to help you find a race, maybe I’ll even join you!

Run strong and remember to have fun.

Keli

Contact me at keli.honsberger@gmail.com

Stretch it Out

Posted by: honsberger4 on: December 10, 2008

We all know the benefit of a post-run stretch; increased flexibility, it helps flush lactic acid out of the muscles helping to prevent soreness and stiffness.  Stretching also helps elongate the muscles to counteract the shortening effect of running.

However, if you’re like me, you don’t think about stretching until your body tightens and it affects your running, which is a mistake.  As I’ve learned (getting older does have its perks), it’s worth the 5 to 10 minutes to stretch out after every run.

There are many resources on-line that provide a comprehensive list of stretches with video and photos. This is my go to list of stretches that work for me. All stretches should be held at least 45 seconds, preferably 60.

1.  Flamingo (not to be confused with the Flamenco – Ole)

Stand with feet together, bend one leg back, grasping with your hand.  Keep knees together and pull up on the foot slightly until you feel the quadricep.

2.  Hamstring stretch

This is my favorite hamstring stretch.  Find a ledge, fence, and car bumper about waist high. Square your hips to the bumper and place one foot on the bumper. Keep the feet facing toward the bumper, ledge, whatever. Raise both arms above head to elongate body and bend at the waist toward your feet hold for 30-60 seconds, switch legs.

*Do not go past the point of discomfort. This stretch should not be painful.

3. Calf Stretch

Find a wall or curb. Place your left foot close to the curb, toes up against the curb, and heel on the ground. Push slightly to feel the stretch in your left calf. Hold for 30-60 seconds and switch. Very small movement, very effective stretch.

4. IT band

The bane of many runners is tight IT bands. To stretch this tendon, you need to be creative. Place the left leg behind the right. Place right hand on hip, left hand straight above you in the air. Bend to the right, sticking that left hip waaaay out. If you don’t feel the stretch of the tendon over the hipbone, move forward and back a bit. When you feel it (and you know when you hit it), stop and bend further to the right. Hold for 30-60 seconds and switch.

5. Glute Stretch

This stretch is great if you have tight glutes. This is not to be confused with having a tight butt, but you can pretend if you want. To do this stretch, get on your back on the ground. Bend your left leg so your knee is at your belly button. Take the right leg, bend it towards you and twist so your right ankle is over the left knee. Then grasp your left ankle and pull towards you, keeping your hips square. You will feel this in your right buttocks or your gluteal medius. Now, don’t be timid, it’s a hard muscle to get at – pull a little bit harder until you feel it. Hold there for 30-60 seconds. Switch.

6. Worship Stretch

This stretch is my favorite because it stretches the back and it just feels good after a run. Get on all fours on the ground. Rest your butt on your heels and lay your upper body on the ground, stretching your arms in front of you. Use your fingers to inch your hands and arms away from your body. Hold this stretch for a minute or until someone nudges you to move off the sidewalk. It feels that good.

So that’s my quick and dirty on stretching. If you still don’t want to take the time to stretch after a run, try taking a few yoga classes during the week. Yoga is an excellent compliment to running. Namaste.

Run strong and remember to have fun.

Keli

You can contact me at keli.honsberger@gmail.com

Just Say Yes!

Posted by: honsberger4 on: December 15, 2008

Henry Ford is credited with the phrase “Whether you think you can or you can’t, you’re right”.

I was having a conversation with a personal trainer last night at a dinner party. We were discussing some new workout techniques and the challenge of getting clients to accept that they can lift the weight or do the workout.  When faced with what they feel is a difficult or impossible task, it made it that much harder to work them through it.  “If they would just say yes, it would be so much easier for them”.  I totally get that.

Saying yes means you are open to the possibility of being able to accomplish the task. It doesn’t guarantee you can lift the weight, run the hill, hold the plank in yoga class. But it opens your mind to the possibility that you might be able to do it– if not now, then someday.

So when you are thinking you can’t do something, you’re right. But if you think you can do something, lo and behold, watch the miracle unfold.

Run strong and remember to have fun.

Keli

Contact me at keli.honsberger@gmail.com

Pumpkin Bread

Posted by: honsberger4 on: December 15, 2008

I love to cook.  Around the holidays I love to bake.    A few years ago, Lisa gave me her pumpkin bread recipe and it’s been a family favorite ever since.  This recipe makes two full size loaves or 6-8 mini loaves which are great to give as gifts.

Enjoy the recipe and share some baked gifts this holiday season!

Lisa’s Pumpkin Bread

1 large can pumpkin

1 cup vegetable oil

1/2 cup water

4 cups flour

4 cups sugar

4 tsp. baking soda

1 tsp. each cinnamon, ground cloves, nutmeg

Optional – 1 cup walnuts, 1 cup raisins or 1 cup dried cranberries

Preheat oven to 325 degrees

Combine all ingredients in bowl, mix until all ingredients are incorporated

Pour into greased tins

Bake for one hour and remove from oven

Enjoy!

Run strong and remember to have fun.

Keli

Contact me at keli.honsberger@gmail.com

Feeling the Need for Speed

Posted by: honsberger4 on: December 16, 2008

Fartleks, chase the rabbit, intervals, Yasso 800’s are all terms used when doing speed work.   No matter what method you choose to incorporate into your training, the common denominator is this.  If you want to run faster, you have to train your legs, body and mind to run faster.  That is ultimately accomplished by (you guessed it) running faster.

You can incorporate speed work into one run a week and still achieve great results. The trick is to start doing it and being conistent with it.

Speed work is not about going all out for a 6 mile run. The method I use for speed work is by adding speed intervals to an average run. Begin with a warm up of a mile or so and then add bursts of speed to your run. You can time it with your watch for 1 to 2 minutes or pick a point that you want to run to and speed up for that distance. When you hit the mark, slow down for a few minutes and then speed up again until you hit the next marker.

Continue the process for a few miles or so and then cool down for a mile or so and you are done. But don’t forget to stretch.

You can find more detailed training programs on websites such as www.runnersworld.com or www.coolrunning.com.

So go for it. You’ll be happy with the results.

Run strong and don’t forget to have fun.

Keli

Contact me at keli.honsberger@gmail.com

Cookies and Candy and Sweets. Oh My!

Posted by: honsberger4 on: December 21, 2008

If you have struggles like I do this time of year, then you will appreciate and understand today’s post.  My house is a veritable battlefield and the war is me versus Christmas treats.

I have boxes of See’s candy in the cupboard, a completed gingerbread house sitting on my counter, pumpkin bread in the refrigerator, a tupperware container filled with homemade buttercream frosting (leftover from a batch of gingerbread muffins I made for my daughter’s holiday party), various cheese products, bottles of wine as well as a box of candy canes (full-size, thank you very much).

Every time I walk into my kitchen it’s a full frontal assault. I usually keep any snack or treat hidden deep in the cupboard. Out of sight, out of mind. If I don’t see the See’s candy, I will not think about it and therefore, my husband can safely eat it at his leisure without worrying that I’ll eat it or worse, throw it out.

This time of year I don’t have a lot of space in the cupboard so the offending items are readily viewed and available. I have stopped myself quite a few times from reaching over and breaking off a piece of frosting from the gingerbread house. I don’t even like the kind of frosting we used but it’s just there. Mocking me.

After this internal battle waged for a few days I realized that I’d have to change strategy. I decided to only indulge in the things that I really really love. Whether it be a piece of See’s or a few Danish butter cookies (yes, the ones in the blue tin). Eat what I love, enjoy it and move on.

So even though this Christmas Battle might not be won, I keep in mind that ultimately I will win the war. So I trudge along to my boot camp class or go for a run and try and eat ok most of the time. It’s not perfect, but it’s manageable. For now.

But come New Year’s Day – whatever is left in the cupboards will go in the trash. But don’t tell Brad.

Run strong and remember to have fun.

Keli

You can contact me at keli.honsberger@gmail.com

Naked Running

Posted by: honsberger4 on: December 22, 2008

Got your attention, didn’t I?  Sorry,  I’m a big believer that running is a fully clothed sport and cannot advocate running sans apparel.

Nope.  Today’s topic is on the running blahs (you’ll understand the headline in a minute).  As some of you know, I completed the ING NY Marathon in early November.   I took three full days off before I resumed boot camp and running.  I felt strong, lean and incredibly fit.  For about two or three weeks.

Then it hit.  As it always does for me after a marathon.  I ‘m sure there is a technical term for it but I call it the Post-Marathon Blues, or PMB.    The first symptom of PMB is the desire to do anything but run.   Thinking about getting out and doing my usual 4 mile run was almost painful for me.

Knowing I still had to keep running, I cut back to two or three days a week and cut my mileage.  It still didn’t help.  I felt tired and lazy and just wanted to sit on the couch and eat cookies.

I knew I was in a funk.  I knew I needed to get  back in my normal, “happy to run” place.  I needed to go for a run.  Naked.

Off went the Garmin 405 and I kept my Ipod buried in my running bag.   I didn’t time myself or distract myself with music.  I listened to my own internal chatter during my 4 mile loop.  I  listened to my breathing and enjoyed the very cold temperatures.

I don’t know if I was running faster than normal or slow as a snail.  I didn’t care.    My sole purpose was to run.  Not to train.  Not to compare, compete or to clock.

I did this for about a week.  Then I began to look forward to going for a run.  I had the desire to lace up my sneakers and get out the door.

So if you need to recharge your running batteries, drop your gear and go for a run.  It might be just what you need.

Run strong and remember to have fun.

Keli

Please feel free to contact me at keli.honsberger@gmail.com

NOTE:  If you experience feelings of sadness, hopelessness or any other feelings that are not normal for you, please contact a doctor to discuss this and perhaps seek treatment options.

Dreams of Boston Danced in Her Head

Posted by: honsberger4 on: December 23, 2008

It’s not a secret that I am a results-driven individual. Doing something for fun is all fine and dandy and I can play that way if I’m forced to. But when it comes down to it, I like to see results. Whether it’s organizing my filing cabinet or going for a run, I like to see concrete results of my effort.

When people find out that I have some marathons under my belt I get asked two questions. The first one is “How far is that?” (Note: a marathon is and always will be 26.2 miles). The second question is “Have you ever done Boston?”

The Boston Marathon, for those of you who might not know, is the only (please correct me if I’m wrong) marathon in the country that has a qualifying time requirement.

You can’t just sign up for it like you can for most other races; you must run a qualifying marathon or half marathon in a certain time based on age and sex.

For most of us recreational runners, the qualifying times are a bit daunting. I last looked at the qualifying requirements in my late 30’s and I would have had to do a marathon in under 3:45. At the time, my best marathon was about 5:15 so that’s some serious time to shave off.

So I put Boston on the shelf. Until this year.

In NY, I cut off 25 minutes from my previous personal best time. While not tooting my own horn, that is a good achievement for anyone. Let alone a middle-aged mother of two. After that race I got to thinking and just for fun decided to check Boston again.

If I wait until I’m 45, my qualfying time has to be 4 hours even. That, my math-challenged friends is only 30 minutes I’d have to shave off.

I’m not delusional, it is a big chunk of time to cut, but barring any injury (knock wood) or a serious falling out of love with running, I think I can do it.

Do you have any goals this coming year? Send me an email at keli.honsberger@gmail.com and we’ll post them.

Run strong and remember to have fun.

Keli

Five Fave Runs

Posted by: honsberger4 on: December 27, 2008

There are great places to run in Marin.  I’ve included five that I do on a regular basis and that I enjoy.  I will also be listing some of my favorite longer runs for those of you who like to do more than 6 or  7 miles.  Enjoy!

Tennesee Valley (Mill Valley) 3 miles

This run is one of the many reasons to love where we live! Start at the horse stables and run down into the valley to the beach. You have an option a the for to take the flatter route by continuing into the meadow to the water or take the high road and challenge yourself by conquering a killer hill or two. To get more of a workout, do it twice. Surface: Bike Path, Trail and Sand

San Marin High to Stafford Lake (Novato) 6 miles

This is a very peaceful and enjoyable run. As country as you can get without going to Petaluma. Your run begins at the corner of the high school and horse barn. The bike path takes you past the dog park, cow pasture, up and over the golf course and dam of Stafford Lake. Continue past the ranger station past the first gate (where the road dead-ends) and into the disc golf course to the second gate. Turn around and go back. Surface: Bike Path

Rush Creek (Novato) 4 miles

This trail takes you off road and completely away to a peaceful marsh. Egrets and ducks float in the water along with the mist on a cold day. This is a great run to try without the Ipod or other distractions. You will see bird watchers and other hikers on this mostly flat trail. Watch out for the horse dung- this is a popular path for riding.

Surface: Trail

Phoenix Lake (Ross) about 5 miles

Pristine beauty surrounds you on this run. You begin at the Ross Post Office and run towards the state park. Enjoy the grand homes on your personal real estate tour as you make your way to the Natalie Greene Coffin State Park. You enter the park and run along the road (watch for cars) to the parking lot. Take a stretch then ready yourself for some short, yet challenging hills. Running around the lake itself is a treat while you naviate over and around. When you loop around and get back to your car, you have completed about 5 miles without realizing it!

Surface: Bike path, Trail

Terra Linda Double Loop (San Rafael) 4 miles

This is my go to run. My get out of bed, toss on my shoes and hit the road run. It’s a 2 mile loop (if you add on a smidge at the end) and it’s enjoyable in a predictable, boring way. From Holly Drive you do a long loop running down Freitas Parkway to Del ganado then run past the firehouse and pool, turning right after the pool onto Las Ovejas. Continue to the stop sign and turn right again following this road all the way down to Las Gallinas. Run to the corner of Holly and Las Gallinas and do the loop again all the way back to your starting point and down the easement to the corner of Las Gallinas and Holly again.

Surface: Sidewalk

Run strong and remember to have fun.

Keli

Please feel free to contact me at keli.honsberger@gmail.com

Resist the Resolution

Posted by: honsberger4 on: December 30, 2008

My good pal Katie recently asked me if I had any New Year’s Resolutions. Back in the day, when I liked to torture and then punish myself, they were of the usual variety; starve to lose a few pounds and submit to a ridiculously intense exercise program.

I think the last resolution I made was  to be a “kinder, gentler Keli”.   No doubt that ended within the early days of January when someone cut me off in the Montecito Shopping Center parking lot. Kinder, gentler my patootie, that was my parking spot!

This year again I resolve not to resolve. I will continue with my running, try to eat well most of the time and most importantly spend time with my family and friends (old and new).

Best wishes to you all for a Happy 2009.

May you and your family have healthy and happiness. And don’t forget to ring in 2009 with a New Year’s Day run!

Run strong and remember to have fun.

Keli

Please feel free to contact me at keli.honsberger@gmail.com

Happy New Year

Posted by: honsberger4 on: January 1, 2009

Happy 2009!  I’m celebrating the new year in Pismo Beach.  It is clear and 72 degrees.  You really can’t get better than that on January 1st.

This morning I went for my annual New Year’s Day run.  Only a bit over 3 miles, but it’s really just the point of hauling my butt out of bed on January 1 and getting that body moving.  Even at 7:30 am, it was clear and warm.   Not too many fellow runners were on the path but I did see a few people walking their pooches and some older women walking together.  Whatever the demographic it was good to see people starting the year off right!

2008 has been a good running year for me.  I maintained a good schedule and completed the NY Marathon in November.   As 2009 begins, I’m happy to announce that I will be working with PacWest Athletics as a Captain for their Marin Running Program.  There will be Wednesday night track workouts in addition to runs each Saturday morning.  This new role will challenge my talents and no doubt inspire me to work hard to set a good example for the participants in our program.  I look forward to this new role and hope that I see some of you in the program.  (Check out www.pacwestathlectics.com) for more details.

Run strong and remember to have fun.

Keli

Feel free to email me with comments at keli.honsberger@gmail.com

Get in Go Mode

Posted by: honsberger4 on: January 4, 2009

I spent an enjoyable 4 days in Pismo Beach with family and friends. I ran 3 of those 4 days, spent a lot of time walking on the beach and playing with the kids in the pool. I normally don’t get a lot of time to sit and read so I took advantage of Jack’s mulit-hour naps to catch up on my book and magazine reading.

I devoured the teen sensation Twilight over a period of a day and a half (all I can say is OMG!) and quickly read a sadly disappointing John Grisham novel in about 4 hours.

In additon to the books, I was able to go through two issues of Shape, and the recent issues of Self, Real Simple, Fitness, Women’s Health, Health and Runner’s World. (I also have to admit to reading the National Enquirer in the car on the ride down.) And I finished a Prevention that was sitting in my car console while getting gas.

I love reading the January issues of magazines. January is the month of new beginnings and fresh starts. I love reading about new diets, fitness trends and exercise findings. I especially enjoy the Success Stories that are featured in almost all magazines. Who doesn’t find inspiration from someone who dropped bad habits, adopted good ones and have reached fitness or weight loss goals? I know I do.

In reading myself blind, I started getting excited about my new year’s fitness plans. After a cold, hectic and at times frustrated December, I’m ready to devote some quality time to my own fitness plans and goals. I have some stuff to achieve this year so I need some motivation. Some pep in my step. Just like I know some of you do too.

To help get me motivated, I cut out some healthy recipes, snack ideas and some exercises to put in my workout binder as well as a story on finances (because in this economic climate, information is important). I wrote my workouts in my weekly calendar and am ready to start the first full week of January in “Go Mode”.

I recommend that if you have not yet written or planned your workouts to take a minute to do that. Log what you plan to do and at what time. It’s an appointment for you so keep it.

Get your rear in gear and join me in “Go Mode”. Remember, it’s a new year!

Run strong and rember to have fun.

Keli

I would love to hear from you, contact me at keli.honsberger@gmail.com.

Quick Tip of the Week

Posted by: honsberger4 on: January 5, 2009

Here’s a quick tip to keep your motivation from flagging.  Start keeping track of your runs.

Every time I complete a run, I come home and log it in my calendar. I don’t log how the run went, the weather conditions, how I felt during the run – simply distance and time. I like looking back on the runs in my calendar and seeing how much I’ve run. It’s a great motivational tool.

Try it for a few weeks. Log your distance or the total time you ran in a calendar. You’ll soon  find that you begin to look forward to the runs.  If you find your motivation flagging, looking back at your completed runs can give you the push you need to get you out the door.

Now go run!

Keli

I would love to hear from you.  Please email me at keli.honsberger@gmail.com

Run Long for Half Marathon Success!

Posted by: honsberger4 on: January 7, 2009

Signing up for your first half marathon  is exciting.  It can also be intimidating because now you have to figure out how to train for it.  Not only train for it, but train enough so you don’t  crash and burn during the actual race.   Fear not, I’ve got you covered.

Most people cannot simply decide on race day to run a half.  (There are exceptions to this rule I’m sure, but these are the freaks of nature.  Like fashion models. )  In order to properly train for a half marathon,  it’s important to give yourself plenty of time to train for it and to include long runs.

The long runs are necessary for endurance and strength.   You will be training your body to efficiently operate and function during a half marathon.  Your legs, feet, calves – entire body – needs to be conditioned for running a long time.  Without long runs, you will most likely fail in your attempt.

If you are like me, you work, have a family and a host of other responsibilities.  Training for a race means you might have to get creative and juggle some things around.  With a good training plan in place, you can accommodate hiccups in your training.

Here are some simple steps to help you create a training plan and properly schedule your long runs.  You’ll need a few things to get you started; calendar, pen and a sense of adventure.  Proceed.

Find a Race

If you haven’t already done so, find a race. Go.  Now.  Pick one that will take place between March and May.  Pay your fee.  Sign up for email notices.

Math (The New Kind)

Take race day and count 10 weeks backwards.

Take that pen and calendar.  Mark that 10 week point on your calendar.  This is the day you start training.  Yay for you!

The Plan

It’s not as complicated as it sounds.  Below is a sample plan for your long runs – it assumes you start with a 5 or 6 mile base (the distance of your longest run).  The plan below takes you up to 12 miles before your half marathon.  I know people who don’t go past 10 miles for their longest run before a half marathon and people who go up to 14 or 15 miles as their longest run.  As a general rule, I never have gone further than race distance in training.   A 12 mile run for me has proven to work well.

Long runs are normally done on a weekend.   When training for a race I run 2 or 3 other times during the week.   The distances for these runs vary from 4 -6 miles and include hills and speed work.

Take a peek at the training schedule below.   It’s really quite manageable!

  • Week 10 -  6 mi
  • Week 9  – 8 mi
  • Week 8 – 6 mi
  • Week 7 – 10 mi
  • Week 6 – 6 mi
  • Week 5 – 10 mi
  • Week 4 – 8 mi
  • Week 3 – 12 mi
  • Week 2 – 6 mi
  • Week 1 – RACE DAY!!

So if you are ready to take on a half marathon (and I know you are), pick a race, sign up for it and make your plan.  You can do it!

Now go run!

Keli

Feel free to email comments or questions to keli.honsberger@gmail.com

Why I Love TV

Posted by: honsberger4 on: January 8, 2009

I love tv.  I admit it.  I love cheesy shows that are on VH1, Bravo and E!.  I can tell you who won Rock of Love Charm School, who had to pack up their knives and go home on Top Chef and what’s happening with the Kardashians.  It’s mindless dreck that entertains me to no end.

One of my truly favorite shows is The Biggest Loser (Tuesday nights on NBC).  The premis is simple.  Overweight people live on a campus dieting and getting their butts kicked by trainers Bob and Jillian.  There are challenges involving immunity, visits from loved ones and other prizes.

Each week the contestants face The Biggest Loser scale for their weekly weigh in.  It is not uncommon for someone to drop 20 pounds the first week.  Mind you, we are seeing folks who are at the minimum 250 pounds.  This season, the women weigh between 247 and 350 pounds.  The men weigh  350 to 454 pounds.  We are not talking about 10, 20 or even 30 pounds overweight.   These are some serioulsy heavy and out of shape people.

I don’t care much for the eliminations or the drama between contestants.  I watch purely for the joy of seeing someone literally melt away.   They are worked 6 hours a day in the gym and kept to a low-calorie diet so the results are expected, but I still can’t help but marvel at the transformations.

With such dramatic weight losses, health problems are cured or diminished and the quality of life improves dramatically.

The real challenge comes when contestants go home.   Outside of the confines of the campus they have to learn to adapt to their new lifestyles.  Work, family, friends, responsibility and stress come back in to play and it’s only the most dedicated of contestants who can continue their journey and be successful.

It’s a good lesson for all of us who are trying to improve our health.  If there is one thing to learn from a show like The Biggest Loser it’s that with determination, discipline and hard work, nothing is impossible.

Now go run!

Keli

Travel the Trails

Posted by: honsberger4 on: January 10, 2009

We live in a trail runners’ paradise.  Within a 20 minute drive from I  can be at a  trail head and be a billy goat for an hour or so.  Running on trails offers a break from the day to day running on concrete or asphalt and a chance to take in the beauty of the county in which we live.

This morning my friend Tony and I tackled a 5.8 mile run in China Camp State Park.   One of the best things about running in China Camp is that it is unbeleivably well marked.  Signs at the beginning of the multitude of trail heads indicate which direction the trails lead and the distance to campsites, meadows and picnic areas.  For a runner like myself who has a compulsion with distance and time, it’s a wonderful benefit.

I think that running trails is much more challenging than running on flat surfaces.  There’s the natural dips and hills that you encounter on a mountain or hillside, the ground is rutted with trees, rocks and bike tire tread marks.  If it’s raining there’s mud and that’s not only heavy on your shoes, but slipperty as well.

And of course there’s the one factor I don’t want to mention, but must.  Nature.  Contrary to what you might think, I’m not a big fan of nature.  I don’t mind birds, squirrels and deer, say in the zoo- but while I’m running on a trail, even a cute little red squirrel bounding through the leaves sounds like a mountain lion ready to pounce.  Deer standing on the hillside startle me and those wild turkeys are ready to attack, I’m sure of it.   So I always run sans music (the better to hear with, my dear) and wrangle a friend to join me.

In spite of my neurosis mentioned above.  I would rather run trails than hit the pavement.  I enjoy the freedom of the trail, the sense of accomplishment when done.    It’s a great feeling to mark of on your calendar that you ran China Camp.  It just sounds cool.

If you would like to run trails but don’t have any experience, here are a few tips.

1.  Go to any running store or REI and find a local trail map.  There is one for Mt. Tam that is very good and it’s made of this waterproof paper.  You can also go to the Marin Open Space website to locate maps for all of Marin County open space trails.http://www.co.marin.ca.us/depts/PK/Main/MCOSD/os_maps.asp

2.  Pick a trail, any trail (that fits in with your current fitness level).  Please do not try to tackle the Dipsea trial your first time out.  Save that for later.   Phoenix Lake, Crown Road, Terra Linda/Sleepy Hollow are all good options.

3.  Find a buddy to run with you.  I do not run trails alone nor do I encourage anyone to do so.   Even if my running buddy and I do not run the same pace, at least we start out together and wait for the other to finish.

4.  Be prepared to run slower than normal.  You will run slower so don’t let it crush you.  Run trails more and you’ll speed up.  Also, running on trails will make you a much stronger runner on the flats.

5.  Enjoy your surroundings.  The beauty of being on the trail is that you are stuck in the middle of nature.  Even if you are afraid of the squirrels, it’s still fun to be out there.  Look around and marvel at the sights.

6.  But do watch where you are going.  Ruts, stumps, tree branches can take you down so be careful.  A runner once told me to look where you want to step, not where you don’t want to step.  So I try that and it works.  Might be a little  zen, but what the heck.

7.  Tick check.  Worth mentioning since we live where we do.  Some deer ticks can carry lyme disease so when you are done running on the trail, do a quick tick check.  Under shorts, collars of jackets, neck, head, etc.  If you find one or have been bitten, keep the bugger in a baggie and call your dr. asap.  Better to be safe.

So there you go.  Get out there.  Get dirty.  Have fun.

Now go run.

Keli

Group Effort

Posted by: honsberger4 on: January 12, 2009

When I started running, I did so with Team in Training.  In addition to the long runs on the weekends, there were organized runs twice a week.  One was a track workout and the other was a Buddy Run.   A Buddy Run was where one of the group leaders would plan a mid-week run of 4 to 6 miles and we’d all congregate there and run together.

TNT slowly turned me from a solo runner to a group runner, which as Lisa will tell you was no small feat.   During my first season with TNT I didn’t really connect or bond with any people in the group.  I was muddling away on my own and struggling to finish the runs and still be able to walk the next day.

When I did my second round with TNT later that same year, I started off on my own again but gradually warmed up to our group, became more open and joined more of the group runs.  I met Lisa and a few other gals that season and we became friendly and continued to run together after our season ended.  Once I did my third TNT, I had a “bigger is better” attitude and tried to corral as many people to run with us as I could.

There is a lot of bonding that happens when people run or train together.  As you sweat together and log miles, it brings you closer to people.  Lisa and I often joke that when we run together we can solve any multitude of problems presented in the time it takes us to run Blackie’s Pasture!

If you are new to running or want to stretch yourself this year, get a few friends together and plan a run.  You can look into running groups such as PacWest Athletics who are starting their Marin program this month, or even check out the Tamalpa Runners website.  They have organized runs too.

Or you can always give me a shout, I’m free in the mornings!

Now go run!

Keli

New Shoes Cure the Blues

Posted by: honsberger4 on: January 14, 2009

Running is a relatively inexpensive sport.  It’s cheaper than therapy and the running clothes you buy last a really, really, really long time.   (Let’s give a shout out to that indestructible fabric:  polyester).

The one piece of equipment you will need to invest in are your running shoes.   Please don’t even consider taking up running without taking a trip to the running store.  I know there are a lot of sporting goods stores (even big box stores such as Target and Wal-Mart) that sell running shoes.   But trust me when I say that if you are beginning to run, get thee to a specialty running store.

There are a running stores in Marin that I would send a new runner to.  Fleet Feet in San Anselmo and Arch Rival with locations in Strawberry Village and the Bon Air Shopping Center.   These stores will take the time to evaluate your feet, determine your arch type and identify your pronation.

You will also have a chance to speak to an experienced sales associate who can discuss what kind of running you are doing.  Trails?  Track?  Are you trainining for a race or just starting out?  With this information, you will be given a few pairs of shoes to try on and test out.  Arch Rival normally has me run down the mall sidewalk to test them out.  This gives me a chance to feel the shoe and how it fits on my feet while I run.

Be prepared to shell out at minimum $75 for your shoes.  Some shoes sell for $120 so be selective with your shoes and make sure they fit your foot well.  Don’t worry about buying your shoes a half size too big.  Yes, your feet look big – but your toenails will thank you.

When you begin running on your new kicks,  try a treadmill or wear them around the house a few times to make sure they really fit well.  Once you wear them outside you own them so be sure they fit right before you hit the trail or the path.

The rule of thumb is to replace your running shoes every 300-400 miles.   I replace my shoes every 3 to 3 1/2 months.  If I go longer than that I start to feel knee pain and foot pain.  If you find that you are “burning” through your shoes more quickly than that, discuss that with the pro at your local running store to find a shoe that holds up to your running better than your current model.

Be warned that even when you find the running shoe of your dreams that it might be a short-lived romance.  Almost yearly,  shoe companies “tweak” their shoe in the name of enhanced performance.

I found my true love shoe – the Saucony Hurricane Grid 4 a few years back.   They are up to a version 10 and have been “enhanced” so much I can’t even wear them.   I’ve been able to locate some Hurricane Grid 6 at an online retailer (www.zappos.com) and am happy for now.  I know that ultimately I’ll run out of options and need to find a new shoe (sniff sniff).

Once you have been fitted properly for a shoe that works for you and your running style, you can find some great deals online.  Road Runner Sports (www.roadrunnersports.com), Zappos (www.zappos.com) are a few retailers that offer running shoes at a discount.   Again, you have my blessing to shop discount only after you have been properly fitted.

So praise polyester lace up your shoes and have a great run!

Keli

Getting to the Core of the Situation

Posted by: honsberger4 on: January 16, 2009

In this month’s issue of Runner’s World magazine (February 2009) there is a great article on the benefits of core training for runners (pages 55-58).  For those of you who don’t get out much, core training refers to exercises that strengthen your torso (think abs and your back).

Having a strong core helps to power your running whether you’re out for a leisurely job, speedwork or going for an 18-mile training run.  A strong core helps keep you strong to the end of your run, even if you are spent.

The magazine recommends exercises such as Plank Lift, Hip Raises, Side Plank, Bridge, Superman and  Metronome.   Check out www.runnersworld.com for the exercises mentioned or do a Google search.

Your running and abs will thank you.

Now go run!

Keli

Mind Games

Posted by: honsberger4 on: January 19, 2009

I think  about running a lot.   I think about where I should run next, how far I should run, if I should do speed work or a hill run.   I think about whether I should really have brussels sprouts with dinner the night before a long run (the answer to that question should always be a resounding NO!).

I think about how long a run will take me and if I can make it back in time to get the kids to school or if I need to hand that duty off to Brad.  I think if I should really run 4 days in a row or if I should take a much needed rest day.

When I’m running I think about whether I’m running too fast or too slow.  Whether I should have left that extra layer at home (that answer is always YES!) and if my Garmin is really working properly.   I think about what I have to do after my run, if I can hop in the shower or if I have to take the kids to school looking like something that got pulled out of a swamp.

There are the days when my mind is my greatest ally, encouraging me to run faster, climb higher and go farther.   “Good on you Keli, it says.  You are a runner!  Keep it up, you are doing great!”

Then there are the other days when my greatest ally turns into my worst enemy.  “Stop.  You’re tired.  You need to go back home and have pancakes.”   Those days you feel like you’re dragging a piano behind you and your feet shuffle so slow it feels like you are going backward.  And not in a Michael Jackson moonwalking kind of backward either.

So when your brain plays tricks on you like you can either give in or get over yourself.  Here are a few tricks I’ve tried that actually work when the running gremlin is on your back.

Stop

Just for a minute.  Catch your breath, and start again.  If you feel like walking, do so, but just for a minute.

Turn off

Your watch, that is.  Turn it off and run for the run of it.  Let’s be realistic – you’re not running a PR today anyway so why torture yourself?

Focus

At this point, you are obsessing over how bad your run is going and that is a mistake.  Instead, turn your focus to finishing your run at an easy, steady pace.  Shake off the negative and get going.

These three simple steps will help you re-channel your energy when the gremlin is on your back.  I’ve used these techniques myself.  We all have bad days but it’s important not to dwell on them!

Now go run!

Keli

Running Circles Around Myself

Posted by: honsberger4 on: January 23, 2009

I’ve deliberately avoided track workouts since I did one with Tamalpa Runners about 6 years ago.  I joined the group with my friend Harold.   We thought it would improve our running and help with our speed.

One Tuesday evening we joined the group at the SR High track.  We did a warm up through the neighborhood and then hit the track for the workout.  Or should I say, The Foray into Hell and Humiliation.  That sounds more accurate.

I got in with the slowest group for the 400 repeats.  I came so far in last place that I was lapped by at least half of the first group.  I was mortified and breathing so hard and fast that I thought I’d pass out.   I managed to last the entire workout only because I refused to quit – but I did not go back.

Fast forward a few years and here I am, working with PacWest Athletics as they begin their Marin run program.  Luckily for me, that includes track workouts every Wednesday night, of which I’ve agreed to attend.   I know, I’m soooo very lucky.

Our workout started easily enough with a mile jog around the track.  I’m enjoying the darkness and cool night air.  There are 4 of us warming up and it’s a nice small group.  We are all at different levels so it’s comforting to know that we won’t be lining up with people of Cheetah-like speed.

The basic premise of track workouts is to go at a “comfortably” hard 10K pace for that one lap then recover for a lap and repeat the process a lot of times.    For our group, that was 5 to 8 repeats.  Not too bad to look at on paper, but by the time you’ve done 4 of these suckers and have 4 more to go – it feels like you are ready to cough a lung.

By the time I got done with my 8th lap and was in my cool down mile, I felt pretty good.  I got some great tips from Coach Jocelyn, our group was supportive and we all felt like we accomplished something.

I did have a passing fear that I would not be able to handle the workout the following week but surprisingly I felt stronger at our second track workout.  Even with a slight cold and some soreness from an earlier workout I was able to turn it up a bit and it wasn’t as tough as the first week.

I encourage you all to give the track a try.  Whether you join a group or set up your own workout, you’ll notice a difference.  You might not have Cheetah-like speed, but you will look pretty cool doing 4oo repeats past the dog walkers.

Now go run!

Keli

Take a Hike

Posted by: honsberger4 on: January 27, 2009

Because I’m a runner, I don’t walk much.  I mean I walk from here to there or to the store and back, but I don’t walk as any form of exercise.  If I can go for a walk, I can just as easily go for a run.   I know that sounds smug, but the truth is if I go for a run I go farther, faster, get sweatier and am done sooner.

I have always felt the same way about hiking.   I never understood people who, for example,  hike the Dipsea trail.  I mean, my gosh, it takes like 6 hours to walk it where you can run it (at my slow Dipsea trail pace) in about 2 hours.

I have friends and neighbors who hike the many trails in and around our neighborhood.   They hike with the family and hike with their dogs.   To be truthful, I equated hiking with walking, only on a dirt path and it held no interest for me.

I recently had an opportunity to go along on a hike (it was billed as a hike up and run down).   The two gals who I was going with (we’ll refer to them as Kim and Katie) both knew the trail.   They hike these trails often with dogs or kids in tow so I expected a hike that was strenuous but not particularly hard, because of the kids and dogs, not the lack of fitness on their part.  :)

Ok, so I was wrong.  This trail went straight up for, I’d say, close to 2 miles.   It started out ok – steep but not unmanageable.  We all hiked upward chatting along the way.    We continued up and up and up to the top.  We had breathtaking views of the Bay and it was so clear we saw the Transamerica Pyramid in SF.

Once we got to the top (or what I thought was the top) Then we came to a flat spot and ran a bit until we came to a pretty steep incline.  This was the hill that Kim liked to run so I ran up it as well to the top of the ridge.  If you could call it running.

I started off ok but then my chest started to burn and I couldn’t get enough air.  I had to stop and catch my breath before I continued.  I was very happy to get to the top of that hill, let me tell you.

The run down was nice and easy.  Some steep downhills and some upsie, downsie hills.  We ended the run coming through a tiny, steep single track down onto Las Gallinas Road, about two houses down from the kids’ school.

I loved the hike up and the run down but I tell you, the only thing I could think of as I sucked wind on the way to the top was that by the end of the school year I was going to run that darn thing from bottom to top.

That’s the runner in me, I suppose.

Now go run!

Keli

Tip of the Week

Posted by: honsberger4 on: January 27, 2009

Here’s a simple tip to help you get organized for your running or exercise.   Keep a duffle bag packed with essential gear so when you leave the house it’s all together.  Here’s a sample of what I keep in my running bag and gym bag.

Running Bag

Ipod, headphones and charger in a makeup case, running sunglasses, extra socks, long sleeve tee, jacket, gloves, makeup bag with baby wipes, vaseline, BodyGlide, a Gu (or two), “feminine products”, aspirin, brush and a running hat

Gym Bag

Gym Id, magazines, hairbands, extra tee shirt, baseball hat

Having these bags ready means I can get dressed and grab a bag and be off.  No more searching at 5:30am for my gym or running necessities.

Get organized so you don’t have any excuses.

Now go run.

Keli

Don’t be Daft

Posted by: honsberger4 on: January 29, 2009

I almost ran into a runner last night.  In my SUV.  I mean, I wasn’t really going to hit him, but I didn’t see him at all until I was almost next to him.  And no, it was not because I was on my cell phone or that my truck is so big I can’t see over the steering wheel, it was because said runner was dressed head to toe in black.

Black long pants, black long sleeve tee and on top of his head, ironically, a headlight that was turned off.  The only spot of reflection was below his ankle on his running shoes.  That was it.

Ok people.  If you are running outside.  At night.  In the morning.  In the dark.  Be sensible and wear some color or reflection.  Light colored tops, a reflective vest, a blindingly white hat.  Pin one of those flashing bike lights that I use on Jack when we go camping on the back of your pants.  Tape reflective tape on your butt making a big (or small) X or a bullseye.

Do anything you can so that if you are running along the road in the dark someone sees you.  Are aware of you.  Knows you are in their path or around their $75K car (we ARE in Marin).

And leave the Ipod at home.  If you are wearing one in the dark you’re just being silly.

I am  stepping OFF my soapbox.  Rant over.

Now go run.  Safely!

Keli

Rockin’ Resources

Posted by: honsberger4 on: January 30, 2009

We runners are a nosy bunch.  We want answers to our burning questions.  Where’s the closest 10K?   How should I go about speed work?   What should my pace be for an upcoming marathon?  Where can I find inexpensive running shorts?  Where can I find a trail map for Mt. Tam?

In this day and age, we runners have a variety of resources at our fingertips to answer these and other burning questions.   Whether you are more comfortable in the Age of the Internet or the Age of Aquarius, there’s a place for you to find what you are looking for.    Here are a few of my favorite resources about running.

Web sites

www.runnersworld.com – Archived articles, training tools and a separate site for women runners make this a useful and important resource.

www.coolrunning.com – Races, pace calculators, training plans, a mecca for runners.

www.webmd.com - Because we runners like to think we can self-diagnose our running ailments.

www.active.com - Comprehensive website for events across the country.

www.roadrunnersports.com – Need running stuff? Buy running stuff.  “Nuff said.

www.womensrunningmag.com – For women who run.

Books and Magazines

Runner’s World Magazine – Oldie and a goodie.

No Need for Speed by John Bingham – While training for my first marathon I would climb into an ice bath with this book after a long run.  (Wearing 3 sweatshirts and a hat).  Great motivational book for people who don’t think they look like or feel like they are runners.

Women’s Running Magazine - Formerly Her Fitness.  Now re-tooled for the female runner.

That should give you enough of a start.   Check out these websites, magazines or book mentioned.   It might be the education you need to take you to that next level.

Now go run.

Keli

I would love to hear from you.  Please email comments or questions  to  keli.honsberger@gmail.com

Running the Ridge

Posted by: honsberger4 on: February 2, 2009

Our Mary E. Silveira crew hit the hill again today.   Heartbreak Hill (er Ridge, as  Katie renamed it today) that is.  Joining our fearsome threesome were three more Moms with the mostest.  Shout out to Julie, Elisa and Kim who joined us for a bit before breaking off to parts unknown.    Way to go ladies!!   Next week we’ll drag you up to the top with us. 

Running or even hiking hills can be daunting.  Steep terrain, rocks and rough ground can keep an otherwise normally fit woman (or man) off the trails.    Here are a few tricks for running or hiking trails that can make it easier and more enjoyable.  

Shoes Matter – If running on hilly trails you should seriously consider investing  in trail  shoes.  You need gription and more sturdiness that road shoes don’t provide.   You can easily wear these shoes out and about as well.  You’ll look rugged and cool.

Head Up.  Eyes Up -  When runners get tired many make the mistake of hanging their head and staring at their sneakers.  When running on hills, keep your head up and eyes focused on the ground about 3 feet in front of you.   Keeping your head and eyes up keeps your shoulders up and keeps the energy from sinking away from you.  You don’t have to believe me – but trust me.  I promise you’ll run hills better.   

Don’t Look Up to the Top of the Hill - Why?  Because many of us are not mentally tough like an elite athlete.  When us mortals look up and see a hill (large or small) and we are already sweating hard, breathing hard and feeling like we could pass out, we want to stop being uncomfortable.  Don’t look.  You won’t see.  Your brain won’t go into a frenzy.  You won’t stop.  Easy.  Peasey.

Arms and Legs and Breathing, Oh My -  Keep your arms at 45 degree angles and pump them like a piston.  This motion will help move you up the hill.  Shorten your stride a smidge and pitter patter up the hill.  Don’t bound like an antelope.  And don’t forget to breathe.   Deeply.  In through your nose, out through your mouth. 

Add Friends – Besides providing safety in numbers, running or hiking hills make it more fun.  Whether your friend is two legged or four, bring a buddy and enjoy yourself.

So get over your worries about running or hiking hills and get to it.  You’ll be happy you did.

Now go run!

Keli

Tip O’ the Week

Posted by: honsberger4 on: February 9, 2009

There is not bad weather, only bad clothing choices.  Every runner should have a few pieces of clothing in your running drawer (yes,  I have a running drawer, three actually) that you can wear to protect yourself in the rain and or wind.  Or snow, in case you travel to Buffalo and you get a hankering for a run in, say, January.

Here are the basics to get you out for a run in the rain.

A lightweight, breathable running jacket

Baseball-style running hat (to keep the rain off your face)

Gloves

Long pants

Don’t forget your sense of adventure.  It’s fun to run in the rain.

Now go run!

Keli

Athletic Supporters

Posted by: honsberger4 on: February 18, 2009

This post is dedicated to my mother-in-law.  She is one of my biggest blog supporters (and a primo athletic supporter)!  She sends me email comments every few posts and only has nice things to say!  Carolyn, thanks for being a great mother-in-law and Happy Birthday!

In addition to my mother-in-law,  I’m fortunate to have a slew of  athletic supporter.  I think Brad coined the phrase back in my Team in Training days.  I think the question was “Brad, do you run?”  to which Brad replied “No, I’m just Keli’s athletic supporter”.   To me it’s funny because it sounds like he’s a jockstrap – so I guess that’s the joke.

Having good athletic supporters is helpful for those of us who like to train for things.  We need people to ask how we’re doing and how our training is going.  We need friends who offer to ride their bike during our long run to keep us company or man a water stop at mile 15 of a 22 mile training run.  We need family members to listen to us discuss track workouts and pretend they find it interesting.  Instead of just nuts.

I like to think of myself as a great athletic supporter.   I love to talk to my friends (and complete strangers) about their athletic endeavors.  It’s motivating for me and provides inspiration.

Running a race?  Tell me about your training and what your longest run will be.  Riding a century?  I want to hear how you manage 6 hours in the saddle.   Thinking about entering a Tri?  I will convince you that you NEED to do it.   Waffling on whether you can really run that hill?  I will have you convinced you can dance up it.

So be thankful for your athletic crew.  And in turn, be a good athletic supporter.  We all need someone to hold us up sometimes.

Now go run!

Keli

Try a Tri

Posted by: honsberger4 on: February 10, 2009

I’m thinking about doing a triathlon this spring.  Kim, one of our Heartbreak Ridge Runners  told me about a race in San Rafael that takes place in April.  It’s called the Vineman Showdown ( http://www.vineman.com/showdown.htm) It’s a quarter mile swim, 9 mile out and back bike ride and a 3 mile run.

I own a road bike and can ride it without falling off.  I can swim pretty well and I know I can finish with the run at the end.  No matter how tree-trunky my legs will feel after the bike ride.    I’m more concerned about wearing that tri suit on the run, but I’ll get over that.

Once Kim told me about the race we immediately told Katie (our other Ridge Runner) that she had to do it with us.  I don’t think we gave her an option because she’s a strong athlete who could easily do the race.   The next step is to recruit Lisa (who’s game for anything) and get some other women in the mix.  Marci?  Julie?  Anyone???

Some people say that misery loves company but I prefer to think that we gain strength in numbers.

So if you are looking for a challenge or just want to try something new, check out the Vineman Showdown.   It won’t kill you (pinkie swear) plus you get bragging rights and the license to eat what you want that day!  It’s a Win-Win.

Now go run!

Keli

Inspiration

Posted by: honsberger4 on: February 13, 2009

I’m inspired by people every day.  The elderly gentleman in the neighborhood who runs with his little dog about 20 feet in front of him, the women pushing baby joggers up the Las Gallinas hill, my daughter’s belief that she is perfect exactly the way she is; boy shorts, self-cut bangs and all.

I especially get inspired by reading about average people doing extraordinary athletic feats.  Blind runners, Paralympic competitors, heart transplant recipients who climb mountains, just to name a few.

I stumbled across this article that I found truly inspirational.  A 60 year old Japanese runner  sets a marathon world record.  He started running at 36.  Truly impressive!

I hope you enjoy this story and in some way it inspires you too.  (And between you and me, I also hope that I don’t get busted for re-posting it without permission.  )

Now go run!

Keli

Monday, February 2, 2009

Masters Runner Yoshihisa Hosaka Sets 60+ World Record at Beppu-Oita Mainichi Marathon (updated)

http://mainichi.jp/select/wadai/news/20090202k0000m040144000c.html

translated and edited by Brett Larner

At the 58th Beppu-Oita Mainichi Marathon on Feb. 1, the oldest runner to ever qualify for the elite race, 60 year-old Yoshihisa Hosaka, (Shizuoka Track and Field AC), turned back the years with a run of sparkling brilliance. Finishing 89th overall in 2:36:30, Hosaka broke the existing 60+ world record by 1 minute and 45 seconds. He was smiling broadly at his astounding achievement as he reached the finish line.

Hosaka began running at age 36 when he joined a friend’s ekiden team. At age 42 he won his first race at a local event in his hometown. For his first marathon he ran the popular Honolulu Marathon, where he ran a superb 2:31:19. Finding a deep joy in running, Hosaka had by the end of 2008 completed 70 marathons. To get ready to attack the world record in his first race as a 60 year-old Hosaka trained 30 km per day.

On race day, word of Hosaka’s attempt on the world record spread along the course after TV coverage showed him smiling and giving an enthusiastic OK sign to the cameras in the first 10 km of the race. As he ran voices called out encouragement and urged him on to the record. At the 27 km point the large crowd of marathon fans gathered in front of the Oita Prefectural Police Headquarters hung banners of support for Hosaka and grew raucous as he drew near. Suffering from an inury to his right calf which flared up just before the race Hosaka was not feeling 100%, but, he said, “The cheering along the course was so incredible that I got goosebumps as I was running. It was what kept me going.”

After 35 km a pack of runners surrounded Hosaka and pulled him along. When he dropped behind other runners soon came along and likewise gave him their support, telling him, “Hosaka, let’s go!” and “Come on, let’s do it!” as they ran together.

His 42.195 km in Beppu-Oita were full of bitter pain, but as always for Hosaka it was in the end simply fun. When he returned to the stadium for the race’s final 400 m he was visibly unsteady on his feet but he continued forward to the goal line with every bit of effort in his body. The LED display of the finish clock counted out a silent testimony for all to see as Hosaka crossed the line with his fists raised in the air, shouting out, “I did it!” His fellow amateur runners surrounded him in disbelief, cheering and calling out their congratulations in warmhearted camaraderie. Deeply moved by the efforts of spectators and fellow runners alike to help him reach his target, Hosaka was thankful as he said, “It was the best. There is no other amateur runner anywhere as happy as I am.”

Pending ratification of his mark by the World Masters Athletics association, Hosaka’s time will become the official new world record. The WMA recognizes records in five-year age-group categories. “When I hit 65 maybe I’ll try for that record next,” laughed Hosaka. “How old can I go? I’m going to keep running as long as I can.”

Translator’s note: Averaging the results of various age-grading tables, Hosaka’s run is an age-graded equivalent to 2:07:35. His Beppu-Oita splits are available here. His halfway split of 1:16:52, age-graded, is equivalent to 1:01:59 and was run into a strong headwind which caused the lead pack to lose around one minute from their target pace between 11 km and halfway. The previous record holder was Italian Luciano Aquarone, whose time of 2:38:15 had stood since 1991.

Update: I came across an old Running Times interview with Hosaka from 2002. Read it here.

Posted by Brett Larner at 9:12 PM
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Driving Rain + Wind + Rain = Fun Run

Posted by: honsberger4 on: February 17, 2009

It was cold and wet enough that I wore long pants for the run.   I hope it will be the only day this year I have to pull them out of the drawer.  I was grateful that I had them and my legs were grateful that I wore them.

So here’s the recap of this week’s Heartbreak Ridge climb.  The rain was steady during the entire hike up and run down.  The trail up to the ridge was better than expected.  There was some standing rain and a few small rivers coming down the hill but the footing was good.

Once we made it to the top (even with the conditions as they were, it was easier than last week) the mild weather portion of our day was over.  Driving rain and wind greeted us at the top of the ridge and was our companion down the hill.   We all made great time down the hill, even with that one or two extra hills that we neglected to mention to Gina.  I think that’s called hazing.  Sorry Gina.

So what did we learn on Monday?

A.  Wearing pants won’t kill me.

B.  Wind and rain are not that bad.

and

C.  We owe a big thanks to Marin Open Space for maintaining our trails.

Now go run!

Keli

Hey, Hey, It’s my Birthday!

Posted by: honsberger4 on: February 22, 2009

Today, this being my 42nd birthday, caused me to reflect on my 41st year.  Let’s take a look at what I did last year, shall we?

My 41st year was the year I became unemployed, spent time with my kids and family, traveled to Hawaii twice and ran the NY Marathon.

Last year was the year I found two new jobs; one for fun and one for money.

Last year I realized that I really did need to wear sunscreen every day and that moisturizing and wrinkle cream were a good idea.

Last year I decided not to watch Heroes any longer because the story lines drove me crazy and I just don’t need any more crazy.

Last year I cut myself some slack on some of my hard and fast healthy eating habits and gained a few pounds that I really didn’t need or want.

Last year I took my daughter to Kansas City to visit her Nanna.  It was our first trips together, just she and I and we really had fun.

Last year I started this blog to give a place for my random thoughts to land.

I think that sums up what I did in my 41st year.   If it sounds like I’m tooting my own horn.  I am.  I think you’re allowed to do that on your birthday.  Toot.  Toot.

Now go run!

Keli

Things I Just LOVE!!

Posted by: honsberger4 on: March 2, 2009

Here are a few things that I just love.   Enjoy!

1.  EHow (www.ehow.com)

Want to learn how to tie a tie?  Buy a computer?  Change a tire?  Write a blog?  This website has it all.  And the best part?  It’s designed for simpletons like myself who need simple, concise and easy to read steps.  LOVE IT!

2.  Map My Run (www.mapmyrun.com)

Start with a zip code to narrow down a location, type in a street name or trail head and click your way to a completed run route.  Complete with mile markers.   LOVE IT!

3.  Fancast (www.fancast.com)

During my last few months of employment I had a lot of down time.  Spent some of it watching my favorite shows online.    Imagine my delight when I stumbled across Fancast, a comprehensive website that allows viewers to watch hours upon hours of new and old episodes of your favorite tv shows.  BRILLIANT!

4.  Cooks. com (www.cooks.com)

When I’m asked to bring a dish to  a party I like to use this website to find new recipes.  Greek salad on a skewer and a grilled eggplant side dish were my two recent tasty discoveries for a Mediterranean-themed party.  DELISH!

5.  Zappos! (www.zappos.com)

Shoes.  Shoes.  Shoes.  And Much More.  Plus….free shipping AND free return shipping.  FAB-U-LOUS!

Now go run!

Keli

The Drive to Drive

Posted by: honsberger4 on: March 3, 2009

My 9-year old daughter plays CYO basketball.  Her team was tied for 1st place in their division.  Their opponent Saturday was the team in which they shared 1st place.

This other team (oh, let’s call them St. Hilary’s) is a very good team.   They shoot well, are fast and can hit free throws.  They are also aggressive and work hard to win.

Our team (let’s call them St. Isabella) is also a very good team.  Our girls shoot well, are fast, agressive and play well as a team.

The game started out pretty even.  I’m not going to do a play by play because I’m not a sports writer.  Suffice it to say it was a close game for the first few minutes.  By the middle of the 3rd quarter, however, our girls were down 10 points.  It was 20-10.    (Which, if you’re watching the Warriors play, isn’t a big deal.  However, in our league the high score for a team in most of our games is 12 points  so you can see the problem here.)

The other team became confident.  They still played well but you could see that they were expecting a win.  What they didn’t expect was that our girls didn’t care what the other team expected.

Our team came alive in the face of defeat.  They focused.  They hit free throws.  They rebounded.  They blocked.   They stole.  They had drive with a capital D.   They played as hard as they could.

At the conclusion of the game, no matter what the final score was, they could all be proud that they stepped up their game, came together as a team and played one helluva game.  And really, isn’t that the most important part?

We can all take a lesson from these girls.  When faced with something seemingly impossible.  Lace up your shoes, take a deep breath and just go for it.

Now go run!

Keli

Tip of the Week

Posted by: honsberger4 on: March 4, 2009

Those old running or athletic shoes that are too worn out for training can be useful for someone else.  Gather your and your families old shoes and take them to your nearest running shoe store such as Arch Rival or Fleet Feet.  These stores have programs in place to distribute your old shoes to those in need.

Now go run!

Keli

Love Chocolate? Love Champagne? You Gotta Earn It!

Posted by: honsberger4 on: March 5, 2009

I was at the salon, Mr. Pinkwhistle, the other day.  My stylist Tracy was talking to me and Lisa (who always goes with me as she speaks “salon”  english and can translate what I want) and mentioned this 5K race she wanted to try with a friend.  She didn’t know the name, when it was or where it was located, but she knew that there was  champagne and chocolate at the end of the race.  Lisa and I both decided that we had to find out more about this.

So here’s the 411.

The official name of the race is “I Run for Chocolate and Champagne” Women’s Half Marathon and 5K.

Race Date:   May 30, 2009

Location:  Alameda, CA

Distances:  5K and Half Marathon

For more info:  www.seejanerun.com

This is the kind of race that begs for you to do it in a large group.  So gather all of your friends, walkers, runners alike.  Buy matching shirts and get the BeDazzler out for some added “bling” and party with your girls!  That’s what I’m planning to do!

Now go run!

Keli

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Running Geek Alert

Posted by: honsberger4 on: March 10, 2009

I don’t think it’s a secret that  I am a running geek.

I like to talk about it, read about it and learn about it.

I like knowing what other people are running,  how they train and what they are eating before a big run.   Like I said, running GEEK.

And, apparently I’m not alone.  I found a new website devoted to the running geek in all of us.  Check out www.letsrun.com for news and information about, you guessed it.  Running.

Now go run!

Keli

When Life Interrupts

Posted by: honsberger4 on: March 11, 2009

One benefit of being self employed is that I can work around my running and Boot Camp classes.  It wasn’t always this way.  When I was, a-hem, gainfully employed and working for “the man” I clocked in at 6am (well, 6:15am).

At the stroke of 1:30, I’d bolt out of the office and either go to the gym or run a bunch of errands.   I planned my running two nights a week and on Saturday mornings.  I did weights or cross training on my own at the YMCA or in my living room before I went to pick up the kids from daycare.

When I started to work from home I discovered the joy of early workouts.   I continued to get up at 4:45am so I could have some quiet time in the morning before going to Boot Camp or for an early morning run.   The benefits of this new schedule was that I was done with my workout before the kids were up for school.

Sometimes, life just interrupts and I can’t get the workout in before the sun rises.  When that happens I usually spend the first part of the day trying to figure out how I can squeeze in a run or a trip to the Y.  When I realize I can’t possibly make it work (between school pickups, sports drop offs, dinner, homework, etc.) I’ll admit I’m irritated for a while.  Then it passes.   I write down “rest day” in my planner and enjoy time with the kids or watch some bad reality TV (True Beauty, anyone?).

So if your schedule is too busy to fit in Yoga, or your normal hike with the girls – take heart.  This too shall pass.  Enjoy your “rest day(s)” and when you get back to your routine you’ll be ready.

Now go run!

Keli

“The Finger”

Posted by: honsberger4 on: March 16, 2009

I’m writing today with my middle finger taped and bandaged tight.  It looks like I’m flipping off my computer and anyone else that I’m pointing at or motioning to.  Let me tell you, typing is challenging without the use of the middle finger.  Whiel Brad can peck like a bird with his index fingers, I was trained properly by Ms. Gabriel.  All fingers on the keys and using the all-important pinky to reach the far corners.

Anyway, I digress.  The reason I’m typing like this is an unfortunately stupid slip of the knife that resulted in a deep cut at my knuckle.   I’d love to say it was when I was chopping with Top Chef precision, but the knife simply slipped out of my hand and viola.

Now the reason for the rant is not to cry a river over my injured digit.  It’s more like a reminder that when the Universe speaks, you ought to listen.  I’ve had a few things happen in the span of ten days that are a direct result of my being distracted and unfocused.

I had another minor run-in with a different sharp knife prior to this.  Same hand, only on the index finger.  It was a deep slice that is still not quite healed.  What was I doing at the time?  Thinking about about a thousand other things besides watching the blade of the sharp knife.

A few days later I was leaving the house, late to track workout.  An apple in my mouth, my cell phone to my ear as I backed out of the driveway.   I did look to make sure there were no cars coming or people walking behind, but did not see my neighbors car parked directly opposite my driveway.  That was an expensive and embarrassing lesson.

Then this.  You could call it coincidence and you might be right.  But I think I’m getting some not-so subtle messages that I need to slow down a smidge.

Or at least stop playing with knives.

Now go run (but put the scissors down first!)

Keli :)

Running in Sand is Not a Day at the Beach

Posted by: honsberger4 on: March 26, 2009

I spent last weekend in Pismo Beach with the family and some good friends.   We take this trip 2 or 3 times a year – it’s  very relaxing fun mini-vacation.   The weather can be unpredictable, we’ve had 80 degree days in March and rain in September but we don’t care.  We layer, bundle up or slather on sunscreen and play, regardless.

Pismo Beach and it’s surrounding towns are situated upon miles of gorgeous, soft, white sand beaches.  The beach starts at the foot of the stairs at our resort (there are 80 steps, FYI).  You can go on the beach and run or walk as long as you like.

During our stay we gather the troops and walk downtown (.75 miles each way) and into town for lunch or freshly made Cinnamon Rolls.  (As a side note, these rolls would make a Cinnabon franchisee cry.  They are big and delicious and hot.  You can get them with or without thick cream cheese frosting and with glazed pecans or walnuts.  After eating one you just might slip into a Diabetic coma so be warned!)

Back to the story.  I always run when I go to Pismo, I look forward to getting up early and running anywhere from 4-8 miles, depending on my training plan.   I found a nice out and back that includes hills and gorgeous scenery along the streets of Pismo and the neighboring town.

This trip, however, I decided to tackle the beach.  I don’t normally like running on the beach.  It’s sandy and my shoes get wet and as lovely as the beach and waves can be, I get bored easily by seeing the same scenery for the entire run.  But I decided to mix it up a bit so I ran through downtown on the streets and down to Oceano Dunes at Grover Beach going at a nice clip of around 9 min miles.   At that point I turned off the road and entered the sand for my run back.

Rather, I stepped into the deepest, softest sand trap ever created and attempted to run.  Running in deep sand is not easy.  Your feet sink and you have to physically lift your leg up out of the sand pit each time.  It took me a few minutes to run from the road to the harder packed sand by the water and I was sweating like a dog and breathing very hard (adding insult to injury, I was at a 12 min pace according to my Garmin!)

Even in the ‘hard’ pack by the water the run was not easy.  I had, what felt like pounds of sand cemented to my shoes and I just tried to quick step as best I could.  I noticed (with glee) that everyone was running like I was so I just slogged along.  About a quarter mile from my end point the sand became much harder and I was able to quicken my pace and finish my run.

Unfortunately when I got to the end of the sand I was only at 4 1/2 miles (and I really wanted to do 5) so I turned tail and ran a half mile back towards the pier.  At the 5 mile mark I kicked off my shoes and socks, waded knee high into the Pacific Ocean and splashed back to the resort.  Triumphant!

Now go run!

Keli :)

Nike Half and Full Marathon

Posted by: honsberger4 on: March 29, 2009

Shout out to my girls that got into the Nike Full and Half Marathon.  The race isn’t until October but they just had the registration for the lottery and notifications are going out.

Congrats to Marci and Lydia who will be representing in the full marathon.  That’s 26.2 miles for the uninitiated.

Julie and myself got in to the half.   Completely manageable and I know we will both have a great race.

If you registered and did not get in, keep your eyes and ears open – rumors have it that there are avenues to obtain entry from people who are unable to do the race.

Good luck to my peeps who are doing the race and I will meet you at the finish line (I’ll be next to a hunky fireman handing me a Tiffany box).

Now go run!

Keli

5 Tips for Spring Running

Posted by: honsberger4 on: April 1, 2009

The sun has been shining and that in turn is making for some warmer running temps.  It also seems like everyone and their brother are out running, biking, roller blading (yes, that’s still around) and walking.    Here are 5 tips to get your Spring training season off to a great start.

1.   SPF 30 sport sunscreen.  Buy it.  Use it.  You don’t want everyone to know you’re an outdoor runner just by looking at your face.  Don’t forget your legs and arms and hands.  Botox can’t do much for wrinkly kneecaps.

2.  Hit the trails!  Winter rains have bestowed upon us a spectacular playground.  The grass and trees are green, wild flowers are blooming and the trails are prime for running.  Plot a course, bring some water and GU and hit the trails for some delightful spring training!

3.  Sign up for a race.  Even a 5k will help clear the cobwebs and get your engine primed for race season.  Check out www.active.com for local races.

4.  Find friends to run with.  If you’ve been reading this blog for a while now you know how much I value running with my friends.  Join a running club, look online for local running groups, check out events at local running stores.  Buddy up for more enjoyable running.

5.  Use self-tanner.   Unless you spent the winter on the islands, your stems look as doughy and white as an uncooked English muffin.  Applying self-tanner will encourage shorts-wearing and that will encourage more running to keep those stems in tip top shape.

Now go run!

Keli :)

Email me if you have something on your mind.  keli.honsberger@gmail.com

Runner In Need, Help Indeed!!

Posted by: honsberger4 on: April 13, 2009

Compliments of the Marin IJ.   If you know Joan or Andy from Fairfax, tell ‘em I said “Hi”

Saturday Readers’ Forum

Posted: 04/11/2009 12:03:25 AM PDT

Runners to the rescue

I am writing this letter to openly thank Andy and Joan from Fairfax for coming to my aid near Lake Lagunitas last Saturday morning.

I was about 4.5 miles into a run from Ross Common when I severely sprained my ankle on the trail.

Unable to continue my run, let along walk back down, my friend helped me flag down the first motorist we saw and asked if they could drive me back to my car in Ross.

They not only agreed, but offered me coffee at the Java Hub in San Anselmo on the way! We chatted about running, jobs and kids as they drove me (very much out of their way, I might add) back to my car.

I have always said that runners are “good people” and today was additional proof that they are.

Thank you, Andy and Joan for your kindness today – you really saved the day. I hope to see you on the trails again!

Keli Honsberger, TERRA LINDA

Now go run!

Keli

Marin Races Are This Sunday!

Posted by: honsberger4 on: April 14, 2009

The Marin County Marathon (including the half and a 10K) is being held this Sunday!   The races start at McNears Beach and covers some fantastic ground along China Camp.

Here is some information from the web site.

About the Marin Marathon
The Marin County Marathon (Half and 10K) will all be gorgeous routes through the County of Marin, China Camp State Park and parts of the City of San Rafael.

All courses start and and end at McNear’s Beach County Park in San Rafael, which is also home to the Kids Races and the Expo at the Beach.

At each aid station along all of the courses on race day, there will be clean, refreshing water provided by US Pure Water and HEED Sports Drink from Hammer Nutrition. These will be served in fully biodegradable and compostable cups made from corn grown in the USA.

All courses are part road, part trail and travel along the waters of San Pablo Bay, amongst a serene setting, just a part that makes Marin County so beautiful. Additionally, crowd support and entertainment along the course, and many helpful volunteers, will elevate this event to be so very special.

So come on down to the races.  Volunteers are always needed and appreciated and the racers can always use some extra encouragement!  Visit http://www.marinmarathon.com for more information.

Now go run!

Keli


Fundraiser for a Friend

Posted by: honsberger4 on: April 15, 2009

A very good friend of ours Paul Zischka (Foothill HS Class of 1982) has been diagnosed with an aggressive inoperable cancer.

Over the years, Paul has given to his community, schools, Scouting, clubs, charities and everyone around him without question or compromise.   His diagnosis gives him only a small window of quality living.

The Zischka Family is faced with mounting financial responsibilites.   We are asking for your help as a community to pull together and give to Paul as he has given to all of us.

Please join us for an evening of food, drink, good friends and – most of all – fundraising.

WHERE : The Hopyard Ale House in Pleasanton
WHEN:  Saturday, May 9th from 6 pm to 9 pm
ADMISSION $50.00 ea includes Tri-Tip or Chicken Dinner

RSVP to Leonard Plant:  lplant@comcast.net

IF YOU ARE UNABLE TO ATTEND:  Donations of any amount are appreciated to The Zischka Family Trust C/O Wells Fargo Bank, 900 Main Street, Pleasanton, CA  94566  ACCT# 70646498432


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Now go hug your family, call you friends and tell them you love them and most imporantly, go run.

Keli

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A Friend Indeed!

Posted by: honsberger4 on: April 20, 2009

An original member of the Marin BreakfastKlub Runners, Tracey, came back to the Bay Area for a visit this past weekend.  She and her family moved to Dallas just a bit over two years ago and boy have we missed her!

We logged many, many miles together during the 5 years that we ran together and Tracey was always the rabbit that I tried, but failed to catch.  Not that I had any rivalry with her, I just always looked up to the fluidity and the ease in which she ran and hoped to be able to keep up with her one day.    She will deny that she runs with fluidity and ease, because she’s a gracious friend as well!

We did a couple of runs and enjoyed being able to chat with her again!  She ran slowly so I could keep up with her (as I suffer through a nasty cold) and it felt like old times again.   You realize as you get older that it’s not the number of friends you have, it’s the friendship you have that matters.

So call a good friend, tell them that you love them and Go Run!

Keli :)

The Agony of the DNF

Posted by: honsberger4 on: April 22, 2009

I got my first ever DNF this past weekend.  For those who aren’t up to the lingo, a DNF means Did Not Finish and is the designation given to runners who quit a race.    Mine was especially embarrassing because I didn’t even line up to start the race!!  Didn’t even make it to the event.

First the ankle, which is still puffy and twinges during certain activities.   After a week of limping around the house I went for my first run to test it out.  As long as I didn’t hit a root or twist on a rock I figured I could manage the half marathon.

Then came the cold.  A cold like one I’ve not had since 2005.   Sore scratchy throat, blocked nose, fatigue.  I thought I was getting better after a few days and then it settled into my chest and my voice turned into something that sounded like a cross between the Devil in The Exorcist and Brenda Vacarro (sp?) after about 4 packs of cigarettes.

Not surprisingly (because I am stubborn and a bit competitive),  it took me until Saturday night to face the fact that running a race was NOT in my best interest.  So I bailed on the entire event and went for a short, easy run instead.   Needless to say, that simple little run took its toll and I sat on the couch for the rest of the day, feeding my newly acquired DayQuil habit.

So here I sit, a member of the DNF group.  Am I bummed?  You bet.  Do I regret not running?  No.  I think I made the right decision, as painful as it was to admit.   My plan is to get 100% healthy, get my real voice back and start training for a half marathon in Alameda.

Now go run!

Keli :)

Back to the Hills

Posted by: honsberger4 on: April 26, 2009

Finally I was able to hit the hills again.  The cold is gone and the ankle, while still a tad puffy is fine when taped up tight.   Our run yesterday began at Crown Road, up to Hoo-Koo-EE-Koo, along the ridge to Huckleberry and down to the main fire road back to the starting point.

I was very cautious on the run, a nod to my floppy ankles and I did feel my lungs screaming for air as we traveled up Hoo-Koo-EE-Koo but one we leveled out (albeit briefly) it was a very pleasant and enjoyable run.   I haven’t been out to that part of the trail before and now that I know the loop and where to go I can take some friends up there without fear of getting us lost.

When I get to experience a new trail, it re-affirms my appreciation of where we live and the absolute bounty of outdoor fun to experience.

Now go run!

Keli :)

Blog Carnival (Cotton Candy Not Included)

Posted by: honsberger4 on: April 27, 2009

Hey running and fitness enthusiasts, I found a nifty new website for you.  Check out www.blogcarnival.com. It’s a co-op of blogs and articles from the web that are organized in different “carnivals” or categories.

A blog entry I submitted was accepted and appears in this month’s health and fitness carnival.  If you have a minute, click on this link and scroll to the VERY bottom of the page http://www.fitbuff.com/total-mind-and-body-fitness-blog-carnival-99/

Now go run!

Keli

Wind Whipped and Wiped Out

Posted by: honsberger4 on: April 28, 2009

When pondering what to write about on Facebook this morning, I got a comment from my friend Stacie suggesting that  I write about how to walk or run in the wind.  So here goes and thanks to Stacie for the idea.

Three Steps for Easier Running/Walking in the Wind

1.  Lean forward slightly at the ankles.  Try this  – stand in place and bend forward slightly at the ankles.   Feel yourself falling forward?    That’s gravity.  Use it.

2.  Use your arms.  They are a powerful source of locomotion when facing wind (and hills).  Your arm speed dictates your feet speed.  Faster your arms go, faster your feet go, faster you go.

3.  Imagine yourself slicing through the wind.   When you are facing a strong headwind, your first instinct is to fight against it.  Ignore this response and imagine your body cutting through the wind, not forcing against it.

Give these simple tips a try and let me know how they work.   It’s nice and blustery today so get moving!

Now go run!

Keli

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May 9 – Stamp Out Hunger!

Posted by: honsberger4 on: May 6, 2009

The Letter Carrier Food Drive takes place on Saturday, May 9.    To participate in this event all you need to do is leave a bag of non-perishable food items next to your mail box.   Your letter carrier will collect your donation and bring it back to their home post office.

Volunteers at the post office will then transport the food directly to the local food bank.  In our neck of the woods, that would be the Marin Community Food Bank on Digital Drive in Novato.

The Marin Community Food Bank supports a variety of different programs to help feed the hungry in Marin.   The food you donate goes directly to hungry families, the ill and elderly.

Items such as peanut butter, oatmeal, canned meats, soups, beans, vegetables and fruit are perfect items to donate.  Please consider getting a few extra items this week at the grocery store and leave a bag by your mailbox.

If you wish to find out more about this upcoming event or would like to volunteer or make a donation to the Marin Community Food Bank, please visit their website at www.marinfoodbank.org or contact them at 415-383-1302.

Please help to Stamp Out Hunger.

Now go run!

Keli

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Joy of Running

Posted by: honsberger4 on: April 30, 2009

Ask a group of runners what other exercises they do (other than run) and you might get some blank stares.  Runners generally, well, run.  That IS their exercise of choice, either for convenience, pure love of the sport or are training for an event.

Running can be of the Amish nature (shoes, shirt, shorts) or one of technical Nirvana (GPS watch, Ipod, heart rate monitor).  You can run in the urban jungle (street, track, playground) or in the middle of suburbia (trails, parks or soccer fields).

You can run anywhere, anytime in any conditions (yes they sell snow treads for your running shoes).    You can run if you are tall or short, thin or “husky”, strong or weak.  You can run with speed and grace or plod along like a tired mule in the field.

The bottom line is that running is a made-to-order sport.  Pick the time, day and place you want to run and go for it.

Now go run!

Keli

Love to hear where your favorite run spot is.   Leave a comment here for others to see!

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Happy Mother’s Day!

Posted by: honsberger4 on: May 10, 2009

Happy Mother’s Day to all of you Moms out there.  Whether you suffer through a trail run with me or not.

Special Happy Mother’s Day to the Grand Kahuna Mom of them all, my own Mom Pam.

Now go enjoy some food that you didn’t have to cook and then go run!

Keli

Later Never Comes

Posted by: honsberger4 on: May 2, 2009

As a reminder, if you are not disciplined with your exercise schedule, you won’t have one.   A common mistake most people make is that they plan to do their workout “later”.   And as we all know, later can mean in 20 minutes, 20 days or never!   Have you ever told your child you’d buy the M&M’s “later”?  You get my drift.

So how can you avoid stepping into Laterland?  Here are a few tips.

1.  Step away from the keyboard, turn to the front door and walk outside.

2.  Put it on the schedule at a time you can reasonably expect to be able to exercise.   Don’t write it down in the margin or at 6:00pm when you are supposed to take little Janie to her MENSA meeting.  If you can work out in the morning, schedule it then.  Be realistic and consistent.

3.  Recruit some friends.  Misery loves company so grab some of the Moms when they drop off the kids at school or find a fellow gym-rat and make a date.

4.  Keep a workout bag ready and with you at all times.  Do you really want to watch piano lessons?  Take 30 minutes and take a walk while little Janie becomes a virtuoso.

5.  Daddy time.  Dad’s usually complain that they don’t get enough time with the kids.  Here’s his chance.

I hope these tips help.

Now go run!

Keli

I Love Breakfast

Posted by: honsberger4 on: May 4, 2009

I love breakfast.  Specifically, going out to breakfast.  And nothing, NOTHING is better tasting than breakfast after a long run.  You’ve earned every calorie you’re about to eat (within reason) so you can indulge a bit.

Here are a just a few  of my favorite post-run breakfasts and where to go to get them.

1.  Egg scramble with mushrooms and spinach.  Some people like tomatoes in their eggs, but I find they make the eggs too wet.  Add some homefries, toast and coffee and you’re set until dinner time.  If you go to the Half Day Cafe, get the biscuit instead of toast.  You can thank me later.

2.  Chicken, sundried tomato, feta and spinach omlette at Grazie, Novato.  Huge portion and just yummy.  If they change their potatoes back to the fried, crunchy ones order those.  If not, add salt.

3.  Blueberry Whole Wheat Pancakes at the Dipsea Cafe.  If you don’t mind the unbelievably sloooow service of this restaurant, the food doesn’t disappoint.  Their pancakes are the size of a dinner plate, while being thick and fluffy.  I can’t have these very often because the influx of sugar after a run makes me kind of queasy.  But they taste divine and sometimes you have to suffer for your craft.

4.  Peanut butter on whole wheat or pumpernickle bagel.    Love the ones at Bagel Street in Terra Linda!  Chewy bagels, good quantity of pb.  Yum.

5.  Yogurt and granola parfait with fruit at the Half Day Cafe.  Perfect blend of flavors and very refreshing after a run.

There you go, a few meals to get you by after your run.  Enjoy!

Now go run.

Keli

Get Wet!

Posted by: honsberger4 on: May 8, 2009

My friend Ilyana has been suffering (and I mean suffering) with foot problems.     A case of plantar fasciatis has morphed into bone spurs and she is forced to alternate wearing a big black boot on her feet.  She’s still in pain and is frustrated that she can’t exercise like she used to.

She has been riding a stationary bike a few days a week and doing some water exercises.  I suggested (as I often do without much provocation or invitation) that she include water running.  Yes.  Water running.

Water running is an activity that mimics the mechanics of running without any of the impact of regular running.  You only need a pool that’s at least 6 feet deep and a flotation belt (you can purchase one at Target, a pool supply store or any sporting goods store).

To do the exercise, put the belt on snugly and get into the deep end of the pool.  You should keep your elbows beneath the water for maximum benefit.  Now start running, using your arms as you normally would.    You will find that you need to take some larger strides to feel the effects of the workout.

Be prepared to bob around the pool a bit and you will move forward, albeit slowly.  Maintain this workout for 45 minutes to get a good cardio workout.

You can also alternate water running with lap swimming.  15 minutes of water running, 15 minutes of lap swimming, etc.  You’ll work your muscles differently but still maintain your cardiovascular fitness.

Now go run (or swim)!

Keli

Friends You Can Run To

Posted by: honsberger4 on: May 12, 2009

As I wrote earlier, a friend of ours has cancer.  He is the salt of the earth and when I tell you that he (and his family) are the last people on earth who deserve to go through this, I am not kidding.

The fundraiser that was held for his family this weekend was simply incredible.  Over 200 people showed up, bid on silent and live auction items and basically dropped off money for this family.   Debbie and I collected the money for the silent auction items and we were in awe at the amount of money that was raised.  Friends were called and they answered.

As we left, I stopped to visit Paul’s wife for a minute.  She thanked us for coming and for our phone calls.   After a hug I told her that they, her family, was the reason for the turnout.   Because of their kindness, friendship and love for their friends -their friends came to help.  In droves.

The lesson of that night for me was to make sure that I try to always be the friend I want to have.   Loyal.  Caring.  Compassionate.  Non-judgemental.  Funny.  Honest.

Now go run!  And please say a prayer for the Zischka family while you’re at it.

Keli

Pet Peeve of the Week

Posted by: honsberger4 on: May 15, 2009

Let me first say that I love animals.   In our home we currently have two cats and a rat named Sparkle.  I grew up with cats, dogs, goldfish and  hermit tree crabs.  So I DO love animals.  It’s animal owners that I’m not always too fond of.

We have a small, but perfectly nice front lawn that is my husband’s pride and joy.  True there is a slight splurge problem going on and some crabgrass  among the fancy lawn that he grew from seed, but Brad takes great pride in it.  Mowing it compulsively, edging, fixing the sprinklers that I back over in my car.

The lawn looks nice and we tended.  It is obviously a lawn that someone works on.  So I do not understand how someone can let their dog just squat and poop on my lawn.    To me, it’s like letting my 3 year old poop on your living room floor.  You just don’t do that.  It’s someone’s property.  Someone’s home.

While most pet owners rush right after and pick up the steaming mess in their little baggie (don’t even get me started on those baggies) I don’t know if they realize that even though they remove the main “offender”  there is still something left behind on my lawn?  Some remnant that stuck to the grass.  The grass my children play on.

Ugh.  It just grosses me out.

I can hear it now “but Keli, I am responsible, I pick up the mess, I walk my dog on a leash, I’m a responsible dog owner”.  I am sure you are.  I have some very good friends who are fantastic pet owners.  And they take care to take their dog (with baggies in tow) to the local dog park, open space, park, dirt lot.   They don’t use their neighbors lawn as a doggie potty.

So if you live in the suburbs and don’t have access to the wide open spaces of, say, a prairie, please check out your local yellow pages for  a dog park.  Your dog and your neighbors will thank you.

Now go run! (But watch where you step).

Keli

Family Style

Posted by: honsberger4 on: May 27, 2009

I consider myself to be an active person.  I run 3 or 4 days a week, do bootcamp 2 or 3 days a week and walk up a few of the local trails in my  neighborhood.  My husband Brad is an active person too.  He plays golf a few times a week and likes (likes?) to hit the gym 3 times a week.  My daughter plays sports year round and loves to run around with her friends.  Then there’s my son.  At 3 1/2 he’s all activity.

So yes, we’re all active.  Just not together.  As you might notice, we all have our own separate activities.  When we’re done with those activities we come back home.  Housework, homework, yardwork, mindless tv time, naps if we can get them (although not my daughter, she wants it clear that she DOES NOT nap).   We have errands to run, dinner to make and then couches to collapse on.

This weekend I wanted us to get OUT and do something.  After quite a lot of nagging and bribing on my part, I was able to get my family out on a “hike” this past weekend.  So we packed up and headed off to Olompoli State Park in Novato.  Our  “hike”, which was more of a stroll or a meander,  with me watching the grass for snakes (I counted 2) and Alexa on the look out for mountain lions lasted about 30 minutes.   The last snake sighting had me running down the path to the car faster than you can say “garter snake”.

This is how it usually goes.   We normally spend more time in the car and having lunch than we do at our activity.  Brad and I have joked on numerous occaisions that our activity of choice on the weekend IS lunch.

This summer, however, I have committed our family to more activity.  Family activity.    I’ll let you know how it goes.  After we grab some lunch, we’ll get out there.

Now Go Run!

Keli

I would LOVE to hear your comments.  Feel free to leave me a note!

Calling All Runners

Posted by: honsberger4 on: May 29, 2009

What do YOU love about running?  The silence? Your Ipod?  The trails, the flats, the heat, the chill of a foggy morning?  Love the way it keeps you trim and fit, how it sculpts your legs?  Do you enjoy being able to eat that brownie guilt free or grabbing a beer with your friends after a long trail run on a Saturday afternoon?  Do you enjoy hopping on that treadmill and running for an hour while watching Dr. Phil?

Share your stories here or email them to me at keli.honsberger@gmail.com.

I really want to hear what you LOVE about running!

Now go run!

Keli

5 Tips For Good Health

Posted by: honsberger4 on: June 8, 2009

In addition to the running, I’ve been trying to get more activity into my day.   10,000 steps is what experts determine is a reasonable number of steps that people should aim for every day.  I think that equates to about 5 miles of walking.   Yikes!

Thankfully those steps don’t have to be done all at once.  Here are some tips to help you get those steps in and help you stay healthy.  (Note that these little extras are in addition to your regular exercise program.  Let’s cut to the chase – you have to exercise to stay healthy!)

1.  Buy a pedometer.   I’ve read that by strapping one of these gadgets on you will encourage more activity.

2.  Ditch the email and walk to a colleagues office.

3.  Take a 10 or 15 minute walk after lunch or dinner.  This is one of the best things you can do to get the food moving and aid in digestion.

4.  Play tag or chase your kids around the house.

5.  Buy a dog.  (But not one that can be carried in a purse as it defeats the “get out and walk the dog” message I’m intending).

Now go run!

Keli

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One Skill I Lack…

Posted by: honsberger4 on: June 10, 2009

…is how to read a map.  Well, I can read a map to get me around on the streets or the freeways.  I’m not that bad.  The maps I have a very hard time reading are the trail maps that I pour over.   That was very evident this past weekend.

I’m temporarily in charge of planning the runs for our running group, which would be the PacWest Athletic Marin Run Group (www.pacwestathletics.com).   I’m leading our Tuesday Trail Runs which are simple 5-7 mile runs.    In additon, I’m leading the long runs on Sunday mornings.

Now, I know trails and can easily find my way around without getting too lost.  And if I get lost I can just backtrack and find my way again.  Leading other people astray, however, is something that makes me a bit nervous.  So I pour over my trail maps, looking for manageable yet fun routes.

This past weekend I got VERY adventurous and chose a loop that I have not done before.  I did highlight the loop on my map and knew where the trails intersected and had mileage planned.   I even wrote the trails on my hand so I was certain I knew where I was going.

All good, right?  Well, not quite.

My big mistake was not determining the elevation gain, loss and gain of the run I chose.  (You trail runners out there are no doubt laughing at me right now.)

We did quite a bit of steady, slow climbing to the top of the ridge which was a distance of about 2 plus miles.   It wasn’t steep, per se, but we did climb for a while.  Then we went down, which was a bit steep at times, but enjoyable.  A nice rolling, long way down to the valley.    Well,  the problem was that in order to get back to our cars, we had to go back up to the ridge from the valley.   And it was a long way back up.  A long, steady climb of 2 miles.

Thankfully noone threw me off the side of the hill and we all made it to the end.  A bit tired but satisfied that we completed this challenging course.  When I got back in the car I looked at my map a bit more closely.  Realizing that I should learn how to read a topographical map before plotting my next run.   Eh – live and learn!

Now go run!

Keli

P.S.  Here is the trail we took in case you want to run it (in spite of the climbing, the views are SPECTACULAR) Total distance:  7.14 miles

  1. Park in front of Fire Station on Spencer Ave (Sausalito)
  2. Take Morning Sun Trail to top
  3. Turn right to Alta
  4. Take right to Bobcat ( climb) to the missile silo at the top
  5. Go left around the silo area and run down Miwok
  6. Miwok ends at Rodeo Valley, go left
  7. Turn left again back onto Bobcat (climb to top)
  8. Go right onto Alta to Morning Sun back down again to parking lot

Tennis Anyone?

Posted by: honsberger4 on: June 12, 2009

This summer I am going to try some new things.  Tennis is first on my list.  My parents both played in the early to mid 80’s, played in leagues, ladders and tournaments and were pretty good from what I remember.  (My mom was also quite the fashionista of the times, wearing those ruffly little panties under her tennis whites!)

I never played tennis formally, but since I do have natural athletic abilities (just enough to get me by in most sports) I got the hang of it quickly and can hit reasonably well.

I have always wanted to play more and take a few lessons to get some basic skills under my belt.  The bottom line is that I have the power, but have absolutely no finesse.  None.  Same way with golf.  I can hit the heck out of the ball, but can’t putt to save my life.

But this year I found a gal I run with who will give me some lessons and I’ve wrangled some friends into the mix.  I mean if I’m learning to play, I want to have friends to play with.

I wonder if they still make those ruffly little panties??

Now go run!

Keli

Happy Birthday Brad!

Posted by: honsberger4 on: June 13, 2009

Happy Birthday Sweetheart!   I wish you a great 45th year!

Love,

K xo

Who Wants To Run?

Posted by: honsberger4 on: June 15, 2009

I am blatantly recruiting runners for our running group with PacWest Athletics (www.pacwestathletics.com) .  We have a small but mighty group of runners currently but would LOVE to add more runners to the mix.

Here are some myths debunked about our Marin running group:

1.  You don’t have to be a seasoned,  hard core runner.

2.  You don’t have to be fast.

3.  You don’t have to be training for anything.

4.  You don’t even have to be able to run more than a few miles at a time (and if you don’t even run that but WANT to run more, we can help you).

You should only have the desire (whether burning or passing) to explore the wondrous playground of trails, paths and fire roads that exist in our county and a pair of running shoes.

Simple enough right?  So contact me if you would like more information about our group.  Nice people, doing fun things.  Check it out!  www.pacwestathletics.com

Now go run!

Keli

When Your Brain and Body Don’t Agree

Posted by: honsberger4 on: June 20, 2009

No matter how much you have trained for a race, there will be one (or more) runs where your brain flat out tells you that you can’t do it.  Can’t complete the run or can’t go another step.

Here are gentle tips to help you finish your run or workout.

1.  Stop, take a few deep breaths, begin again at a slower pace.

2.  Turn off your watch.  Run for enjoyment.

3.  Shorten your workout.

And here are a few, not so gentle tips.

1.  Pick up the pace.  You know you can do it so bust it out.

2.  Add intervals to your run.  This forces you to focus and concentrate – this will help you on race day.

3.  Stop whining.  We are not quitters!

Now go run!

Keli

Happy Father’s Day!

Posted by: honsberger4 on: June 21, 2009

To all you Dads out there, have a Happy Father’s Day!   To my husband Brad – our kids are the luckiest ducks on the planet.  To Ron, my Dad -  thanks for all you do.

Now go run! (Or play golf, watch Food Network, sleep or whatever floats your boat.  It’s YOUR day.)

Keli

News Flash

Posted by: honsberger4 on: June 23, 2009

The following tidbits are from the June 2009 issue of Fitness Magazine.  

The Bad News

1. The average person has 10 billion to 20 billion fat cells

2. Eating too much for too long and your body can actually create more fat cells

3. Genetics and Lifestyle play a role in determining how many fat cells you have

The Silver Lining

You can outwit your fat cells by eating a healthy, balanced diet ( losts of produce, lean meats, low fat dairy, whole grains, etc.) exercising regularly including a mix of strength training and cardio.

Now go run!

Keli

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Notes On Camping

Posted by: honsberger4 on: June 29, 2009

I’m back in the saddle after spending 6 days camping at New Hogan Resevoir (it’s about 30 miles East of Lodi to save you the time to Google).  At last count, there were about 50 people at the campsite.   This is our second year as family campers and I have to say we’ve got the system down pat.
Awesome air mattresses?  Check.  Earplugs?  Check.  Big tent?  Check.  Camp stove?  Check.  Camping Kitchen?  Check.

Wait, you don’t have one?  This baby is the must-have for all of you tent campers out there.  It’s a table that extends and flips up to hold utensils and block the wind.  Mine is extra fancy because it has a sink AND when you close the top you can play backgammon or chess/checkers on the top.  I know, we rock!!

We took the boat and logged many hours a day dragging the kids and their friends around the lake our the inner tube.   We went through a bottle of spray sunscreen a day, two cases of water and all of the salads I’d pre-made.

We got home yesterday afternoon, all of us exhausted and dirty  – what else can you ask for?

This week I’m back to the running and bootcamping.  More to follow…

Now go run!

Keli

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Boot Camp Boogie

Posted by: honsberger4 on: July 1, 2009

This week’s theme obviously in camping.  Though today the camping I’m talking about is Boot Camp. No tent, air mattress or outdoor kitchen required.

Boot Camp is an intensive outdoor workout that incorporates cardio bursts, strength training and core training.  It’s a great compliment to running – I mean a GREAT compliment.    Core, legs, upper body and those abs are all areas that you can see marked improvement in after an 8-week session.

Check out PacWest Athletics for more information on their Boot Camp program.

Now go run!

Keli

Half-Marathon Madness

Posted by: honsberger4 on: July 3, 2009

Well, that’s what it seems like!  I have been going back and forth about running the SF Half Marathon at the end of July.    Yesterday I finally got off the stick and FINALLY signed up for the race.

I paid my $90 (as a PacWest Athletics team member I saved $5) and got myself set up.    For the half marathon runners have a choice of doing the first half or second half of the race.   I chose the first half for a variety of reasons.  The first  half has more hills (and I love hills), we will  go over the Golden Gate Bridge and the first half marathon starts at the ungodly hour of 5:30am.   So I can punish myself with hills, enjoy running over one of our country’s landmarks and be home in time for church?  (Ok, you got me, I’m kidding about the church part).

So my only vexing part of this plan is that because I hadn’t committed earlier to do the race, I only have 3 weeks to go from an 8 mile base to 12.  Now, I don’t recommend this but I think I can manage a 10 miler tomorrow (Happy Independence Day!!) and a 12 miler next weekend.  The race won’t be pretty, but I am sure I will manage.  Or at least that’s what I’m telling myself.

In addition to the full and half marathons, there is also a 5K race.   And remember, July is cold in San Francisco so if you are wary of heat, this is your kinda town!  Check out the SF Marathon website for more details.

Now go run!

Keli

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Fair Affair

Posted by: honsberger4 on: July 6, 2009

The Marin County Fair just closed and is packing up as I write.  For 5 days our quiet lagoon was transformed into a blinking light, carnival barking, kid screaming, fried food-a-palooza!

Some people actually don’t like the fair.  Too loud, too dirty, too, too everything.  Our family, however LOVES the fair.  The questionably safe rides, gimmicky games, low-nutritional value fair food – we eat it up.  Literally!

We love watching the fireworks every night.   Last night we left the fair early to beat the traffic (yes, we’ve become “those” people).  We started to drive home but decided to drive back to the fair to catch the last firework show.  We parked illegally on the side of the road and watched from the car.   It was a great ending to a good run.

Can’t wait for next year.

Now go run!

Keli

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Top 3 Things Not To Do Before A Long Run

Posted by: honsberger4 on: July 8, 2009

If you’re training for a long distance event that means you are scheduling your long runs for a Saturday or Sunday morning.  Because it’s summer you are probably entertaining more or going out to dinner with friends and are just more social in general.

Here are some quick tips on what you should NOT do to help you stay better prepared when you ‘go long’.

1.  Drink too much alcohol the night before.  It’s dehydrating and you will wake up feeling less than refreshed for a ten mile run.

2.  Eat too many veggies.  The summer bounty is endless this time of year, but go easy on the grilled veggies and fresh summer salads the night before a long run.  You’ll thank me.

3.  Go to bed too late.  You can stay up late the next night, I promise.  Just get to bed early and re-vive those engines for that long run.

Training season isn’t forever so buckle down and focus on your training.   Trust me, that icy cold beer will taste even better after you’re done.

Now go run!

Keli

Blisters, Shin Splints and Pulled Muscles – Oh My

Posted by: honsberger4 on: July 10, 2009

Running poses some risk of injury.   Your knees and feet bear the brunt of the action with your knees alone taking 700-1000 pounds of impact.  Per step.  Ye-ouch e momma!

As a runner who’s run marathons, half-marathons and other races I have experienced my fair share of injuries (big and small).  Here are a few common runner’s ailments and what you can do to prevent them or at least minimize the risk!

Blisters

These painful pockets of fluid can stop a runner cold.  The key to avoid blisters is prevention.  Wear moisture-wicking socks,  apply a very thin lubricant such as Vaseline between the toes and on the bottom of the feet and make sure your shoes are right for your feet.

Shin Splints

This ailment is usually caused by overtraining.   The key to preventing shin splints is to be sure and warm up adequately by walking before you begin to run.  Also doing some calf and toe raise exercises will help.

Pulled Muscles

Overuse, weakness and under training can cause pulled muscles.  Huh?  That’s right.  If you have a weak spot, such as hamstrings that you are not strengthening properly and you increase your mileage that muscle can’t handle the load and will tear.  Building proper strength is key as is adequately warming up and building your training smartly is the key to staying pull-free. 

Illiotibial-Band Sydrome

Odds are if you are a runner you know exactly where this beauty is.   For those not in the know, your IT-band is a thick band of fibrous tissue that runs from the top of your hip to your outside knee cap.  It becomes inflamed (read:  painful) from overuse, increase in activity and weakness.  Ways you can prevent this very painful affliction is to stretch properly after each run, increase mileage slowly, use a foam roller a few times a week to loosen up the ITB and avoid running on banked roads (this causes the pelvis to tilt creating imbalance).

Knee Pain

As I mentioned earlier, knee pain can occur with running.  Women are especially prone to knee problems due to bio-mechanics of our hip bones and pelvis region coupled with the fact that we women inherently have weaker muscles.   Adding mileage slowly, proper shoe fit, strength training and stretching are a few ways to keep your knees healthy.

In the event that you do get injured and are not getting better with R.I.C.E. (rest, ice, compression and elevation) contact your doctor for a proper diagnosis.

Most importantly, if you get hurt during a run,  you DO NOT want to run through the pain.  Stop immediately.

Now go run.

Keli

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3 Simple Tips to Achieve Your Goal

Posted by: honsberger4 on: July 13, 2009

Shout out to my pal Katie!  She is on her 32nd day straight of going to Yoga.   Her goal, last I heard was to do 60 days straight.  I’m very happy that she’s been able to stick to her commitment.  As we all know, setting a goal is one thing, doing what it takes to achieve it is something else.

Here are three things I’ve noticed that Katie has been doing right to achieve her goal.

1.  She made it public.  Not on Twitter or Facebook, but by discussing her goal with friends and family and enlisting their support.

2.  She is flexible.  Not only in a yoga way, but flexible in that if she can’t do her normal 6:30am class, she arranges things so she can hit the 9am, noon or even 6:30pm class.

3.  She keeps her goal in front of her.   Sometimes our goals can get shuttled to the back as other things crowd in.  Katie keeps her goal like a post-it stuck to her forehead

So if you have a goal, whether to exercise every day,  cut out the Ben and Jerry’s or stop cursing, use these simple tips and let me know how it goes.

Great job Katie!  Keep up the good work.  Namaste.

Now go run!

Keli

That Salad Has HOW Many Calories? Yikes!

Posted by: honsberger4 on: July 15, 2009

I took the kids to lunch yesterday and decided on California Pizza Kitchen in Corte Madera.    It’s very kid friendly and loud so my kids and I would fit right in.

I was reading the kids’ menu to check out the offerings and was surprised that they have increased the variety and options.  This is a good thing.  I also noticed that they included the calorie count next to each item.   What a great idea for a kids’ menu – you can really make sure that you’re providing a healthy lunch for the kids.

While the kids were coloring I turned my attention to my menu.  I was deciding on the salads when I looked more closely.  Yep, those numbers next to each item were the calories per serving.  Gulp!

I normally order a salad.  Because I’ve become one of those “Salad People” that I used to scorn.  I was SHOCKED at the calorie count of some of their salads.  A half-order of the Thai salad was almost 900 calories (give or take because I forgot to stuff the menu in my purse and CPK doesn’t post their calories online).  As the “kids” say these days.  OMG!

Now don’t get me wrong, I think adding calorie counts on menus is a fabulous idea.  My surprise comes because I did not realize how many calories their salads have.  One normally chooses a salad as  a healthy option so what does one do?

1.  Skip the extras.  The wonton strips, crispy noodles, croutons, etc.  If you must have the crunch in your salad, ask for a small bit on the side.

2.  Dressing on the side.  I know, this screams “She’s Dieting” but restaurants tend to overdress the salads anyway.   I won’t ask you to dip your fork tines in the dressing before spearing the salad because I think that’s just dumb.  But be smart about the dressing!

3.  Order a broth-based veggie soup to start.  At around 150 calories for a cup this is a  great way to start the meal that won’t have you diving for the bread plate.  I sampled the cream-free Asparagus Soup that was yummy and kept me out of the bread.

4.  Be aware.  Calorie counts are based on a strict adherence to measurements.   If a kitchen does not follow these guidelines (i.e. 2 tablespoon dressing, 2 oz. chicken, etc.) then the calorie counts can be off.  WAAAAY  off.   This is an even better reason to ask for the fatty extras on the side.

After scanning the menu and trying to find something that would be filling but not break the calorie bank I selected the Chinese or Asian Chicken Salad (half order was about 525 calories).   It was tasty and I was satisfied.  Isn’t that what a good meal is supposed to do for you?

I hope other restaurants start adding calorie counts to their menus.  It’s sticker shock at first, don’t get me wrong.  But if you are trying to stay on a healthy diet, this is an extra tool that can help you stay on track!

Now go run!

Keli

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Beach Bodies

Posted by: honsberger4 on: July 20, 2009

Our family spent the weekend at New Hogan Reservoir in Calaveras County camping at the lake, floating in the water, dragging the kids around on the tube, etc.   This meant that I was in a bathing suit for the majority of the weekend.  And no, my body is not perfect,  but I refuse to let that  stop me from having fun in the water with the kids.

I, like many women I know are not entirely comfortable wearing a bathing suit in public.  Some women probably aren’t even comfortable in their bathing suit in the privacy of their own backyard!  Which is sad, if you think about it; there is such shame in not having a “perfect” body.

Just because you don’t have buns or abs of steel doesn’t mean you have to hide behind shorts and a tee and sitting on the grass while your kids are at the pool!  You may have too much junk in the trunk, wide hips, a flabby midsection, are flat chested or sport some cellulite but so do most women out there.  You are not alone!

This doesn’t mean you have to keep the junk in your trunk or are destined for the flabby hereafter.  If you need to lose weight, reduce portion size, eat more fruits and veggies, drink your water, and move more.   If you need to tone up some flabby areas, add strength training to the mix.

If you still aren’t comfortable wearing a suit for all to see there are wonderful water short options out there as well as pretty sarongs to throw on after you get out of the pool.   You can be water ready and still feel comfortable.

But remember that self-confidence is the best accessory!

Now go run!

Keli

SF Half Marathon Pre-Race Update

Posted by: honsberger4 on: July 24, 2009

As I mentioned a few weeks ago, I signed up for the SF Half Marathon which is taking place this Sunday.  I also mentioned that I hadn’t really done much race preparation prior to registering for the event and didn’t really have a lot of time to cram in any long runs beforehand.  I know, sounds like a recipe for disaster!

I was able to get in a 10 mile run one Saturday morning that went well.  I also have a few 8 milers under my belt so my plan was to just gut it out and push hard through the race.  Get it over quickly and suffer at the pool later that day.

My plans have changed slightly in the past few days.  I received a phone call asking me to fill in as a Pace Group Leader for the 2:10 group.    To explain, most marathons and half marathons these days offer runners a chance to run with a pace group based on their desired finish time.   Each group has a leader that carries a sign or runs with a balloon attached to their body or some other item to make them easily identifiable to the pace group.  A leader’s job is to guarantee that if you stick with the group you will cross the finish line in the time promised (in this case 2:10).

When I was asked to be a Pace Group leader I thought about it for a few minutes.  Truthfully I couldn’t think of a reason NOT to take advantage of this offer.  I was going to run the race anyway, the pace is slower than I had planned to run and I would have some people to run with.   Plus I got to wear a cool shirt and carry a sign.  What other motivation do I need?

So if you are on the sidelines or running the race on Sunday, look for me carrying my “blinged out”  2:10 sign and chatting with my new BFFs.

I’ll update you all on Monday with my experience.  I’m sure it will be fun and I’ll have some good stories to tell.

Now go run!

Keli

2:10 Pacing Report

Posted by: honsberger4 on: July 27, 2009

When I was asked to be a pace leader for the 2:10 half marathon leg of the San Francisco Marathon I was flattered but very nervous.  Those nerves amplified significantly as I was waiting for the race to begin, holding my 2:10 Pace Sign and waiting for people to join me.  It was foggy and a bit cold in Golden Gate Park and I was shivering from the chill as much as my nerves.

Thankfully my nerves went away and I got into my role.  It was fun to be an “ambassador” of the event.  People asked me questions about the course (which truthfully I knew little about) and where they could find the 2:20 pacer.   I was adept at pointing people in the proper direction of the bathrooms, sweats drop of and wave starting gate.

My pace group started gathering at around 5 til 8.  I tried to be lively and funny and chatted a lot to make everyone feel comfortable.  Some people would glance at my sign and move on in search of speedier pastures.  I berated them jokingly, assuring them that they wouldn’t have as much fun as they would with 2:10.

As the race started I had a little cocoon surrounding me.  Like I was a precious package that they were charged with delivering safely to the finish line.  People glanced around to make sure I was still there and I’d chat with whoever was next to me and joke with people in front.  Every now and then I’d shout out “How we doing 2:10?” and I’d get some kind of response.

Our first 2 miles we were on a 10 minute per mile pace.  I told the group that we were at a 10 minute pace but not to worry, we would make our time so just relax and run.  Miles 3 and 4 were hilly which is where the problems began.  (You knew it wouldn’t be smooth sailing, didn’t you?)

Now for a lot of people, running hills equals a root canal.  They dread them, hate them and are afraid of them.  I, on the other hand do not mind hills and in fact, covet them.   It doesn’t mean I don’t get out of breath and have to work to get to the top,  but I’m able to get up and recover quickly.

I gave a few tips to anyone who cared to listen to me natter on.  Use your arms hard, shorten your stride and pitter patter up the hill.

So at the hillier part of the run when I SHOULD slow down for my group, I pick up the pace.  At the end of mile 3 I was 1:30 seconds ahead of my time and at the end of mile 4 we were almost 2 minutes ahead.  Uh-oh.  I probably lost about half of my group at that point.

I did have the group in front of me so I announced that I was deliberately slowing down as I needed to drop the pace a bit.  I was able to do that and for the next few miles we were anywhere from 1 to 1:30 ahead of pace.   I kept checking in with the group to let them know that we were still a bit fast but they were ok with it.

At one point, maybe mile 8 or so we had a course split where they diverted part of the group one way and my group the other.   I lost another part of my group at that point.  Another mile or so in, there was another course split and I lost more of my group.

I was down to just a few people I recognized and figured I was SO not being invited back next year to pace!  I kept my sign high in the air and waved it so people behind could see me and hopefully be on track.  And by the way, yes, I carried my sign the whole way.

At mile 11 I checked my watch and figured at the rate I was going, I was going to come in around 2:06.  Uh-oh again.  Too fast.  So I hit the brakes and really made an effort to slow down.

We came around the industrial area and towards Pac Bell Park.  I chatted with a few runners and one gal came up behind me and thanked me for holding the sign.  She’d been watching the sign for the last 30 minutes and her goal was to keep me in her sight.

One downside to my slowdown was that I slowed down too much!  I realized I had to kick in gear or else I might be over my 2:10 pace!  So I hustled a bit and crossed at 2:09:39.

At the beginning of the race I told the group that if you stayed in my area you’d hit your goal.  Even though I was really inconsistent in my pacing that still held true.  And even if the group didn’t hit their goal, I hope they enjoyed their time spent in 2:10.  However silly and dorky their pace leader was!

Now go run.

Keli

Finish Line with the kids

Finish Line with the kids

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Safety First

Posted by: honsberger4 on: July 29, 2009

Do you know what ICE stands for?  I mean other than what you add to the blender when making a margarita?  It stands for In Case of Emergency and these three little letters can help save your life!

The International Assn of EMT’s and Paramedics recommends that you use these three letters in front of your medical emergency contact’s name saved in your cell phone.  In the event that something happens to you,  medical personnel will locate your phone and try to identify someone who may be able to discuss and make medical decisions for you in case you are unable to do so.

Back in the olden days, people were advised to carry a medical card with that information.  Now with cell phones so prevalent, this is an easier way to provide that information.    If you don’t carry your cell phone with you when you run, swim or go for a hike, be sure to spend a few bucks and get a Road ID tag or carry some sort of ID with you.

To make a contact your ICE,  add ICE before their name.   In my phone for example, it’s ICE Brad and then his cell phone and our home number.   If you have a space for notes in your contact list then add any medical information such as allergies.  A Road ID tag will provide space for this information as well.

I often run without id or my phone but I used a Sharpie to write Brad’s cell phone number on each shoe.  When I travel and go for a run, I use a ball point pen to write my hotel and room number on my arm or near my ankle.  Very low tech, I know!

No matter what method you choose, do something and be sure to tell your friends and family members to do the same!

Now go run!

Keli :)

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Head for the Hills

Posted by: honsberger4 on: July 31, 2009

To build power, strength and endurance you should incorporate hill training or hill repeats into your training.   Here’s how to do a very simple  hill repeat.

1.  Do a warm up run for 10 minutes.

2.  Locate a street or trail with an incline that is moderately difficult to run, or set the treadmill to a 4 -6% grade.

3.  Run up the hill (or run for 2-5 minutes if on the treadmill).

4.  Turn around and run easily down the hill.

5.  Repeat 4 more times.

6.  Run 10 minutes easy.

If you are training for an event that has a hilly terrain or you just want to be a stronger runner, plan a hill workout once a week!

Now go run.

Keli

We’ll Call It “Speedwork”

Posted by: honsberger4 on: August 3, 2009

My 3 1/2 year old is quick.  Lightning quick.  We spent the afternoon at Stinson Beach yesterdayand instead of playing in the sand or in the water, his activity of choice was to run up and down the beach.  Mostly down the beach.  Away from us and our comfy spot in the sand.

Instead of shouting at him to come back, I took the opportunity for some beach speed work.  Never mind that my strapless bra kept slipping down and my shorts were not wicking.  I chased that little bugger up and down the beach until he (ok, I) was worn out.

I even added a few handstands at the end.  It worked my core a bit and nudged my bra back into place!

I realized a few things while doing this.

1.  I need a new strapless bra, and

2.  Play time can be fun and a good workout

So next time you’re at the beach, or the park or taking a walk around the neighborhood, challenge your kid to a race.  Win, lose or draw, you’ll have fun!

Now go run!

Keli :)

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Should I Sleep or Should I Go?

Posted by: honsberger4 on: August 5, 2009

I am an early riser.  When I say early, I mean really early – 4:00 or 4:30am early.  I know, it’s crazy.

When I worked for the hedge fund, I would have to get up that early to get myself to work by 6am.   You would think that because I don’t have a full-time job that I could sleep in and get some rest.   Nope, not me.

I have found that by getting up before the roosters I can get a lot of stuff done!  I can work, watch a TiVo’d show, write and more importantly, go for a run or get to Boot Camp and BACK before my family is awake.

There are some downsides to being such an early riser.   I drink way too much coffee, would trade my children for an afternoon nap, can’t stay up past 10pm and sometimes getting the mojo to go for a run is hard when I’ve been waiting for daylight for hours.

This morning, for example I’m in a quandry.  I woke up at 2:00am and was unable to get back to sleep.  I made and drank my pot of coffee, watched a show, did some work and am wrestling with whether I should go to Boot Camp or try and catch some zzz’s.

What to do, what to do…..I’ll let you know later whether sleep or the joy of getting my butt kicked by Kim won out.

Now go run (because I know you got plenty of sleep)!

Keli :)

Remember Tae Bo?

Posted by: honsberger4 on: August 7, 2009

The other day I was lamenting my lack of sleep and motivation to go workout.  I was torn between going to Boot Camp or going back to bed.  In the end I chose to work out but I didn’t go to Boot Camp – instead I turned to Tae Bo.  Yes. Tae Bo.

In the late 9o’s Tae Bo was the rage.  Billy Blanks and his no excuses workout was what me and my friends were doing.  I side kicked and upper cutted my way through my pregnancy with Alexa and used the tapes to get back in some kind of shape after she was born.

As I began to run more, Billy Blanks and his rock hard abs and rock hard sidekicks were relegated to a box under the bed.  A few years ago I purged half of my collection of tapes to a garage sale.  This still left me with about 12 tapes that I couldn’t part with.   I had the first three that were filmed in that little studio with the cheesy music as well as the slicker versions that came out later.

So the other morning I decided, on a whim, to take a stroll down memory land and pulled out the most recent VHS.  For you young folks out there, before Blue Ray and DVD’s, movies and entertainment came on these large cassettes called VHS tapes.

I was happy to see my old friend Billy and his sidekicks again.  I speedbagged, front and back kicked my way through 50 minutes of Tae Bo and ended the workout feeling refreshed and sweaty. Just like the old days.

Now go run!

Keli :)

Two Months and Counting…

Posted by: honsberger4 on: August 10, 2009

My pal Katie has reached a milestone.  Today she completed her 60th Yoga class in a row.  Yep, that’s yoga every day for 2 months.   Great job Katie…keep on keeping on.

Now go run! Or do yoga or whatever, just GO!

Keli

A Humbling Affair

Posted by: honsberger4 on: August 12, 2009

I was scheduled to run the double Dipsea trail on Sunday morning.  The Dipsea trail runs between Mill Valley and Stinson Beach.  It’s a 7.1 mile trail that includes sections named Cardiac, Swoop, Suicide, Dynamite nd Steep Ravine and you climb to a height of 1300 feet.   This is not your run of the mill Sunday run.

We started out in Stinson Beach for the out and back so we could end back at the ocean and ice down our poor legs.  The trail out of Stinson Beach (for 3 miles) consisted of stairs and uphill climbing.  The weather was warm, the fog was pushing back and by the time we got to the sweaty end of our first leg we were greeted with spectacular views and the need for a nap!

A few gals headed back down to the beach – their run completed.  I and 2 others continued on.  My goal was to do another 2 miles and turn around at Muir Woods while the rest of our group was going to do the full 14.2 miles.

Right after we restarted our run we dropped into the woods and had a descent to Muir Woods.  Over tree roots, next to downed trees and fern groves.  We would pop out of the woods at spots along the trail into the sunshine and be greeted with the warm sun for  a short while then go back under the cover of the majestic redwoods.

As lovely as this downhill portion was, the only thing that ran through my brain was that we were going so far down the hill and I would have to climb back UP this very hill at the turn around.  It took a lot of the joy of the descent away!  I passed a lot of hikers on my way down and knew I’d see them on the way back.

At Muir Woods I filled my water bottle, downed a god-awful mango flavored GU and hit the restroom.  The Muir Woods park entrance was packed with tourists and they must have thought me a sight with my red face, sweat-matted hair stuck to my face and my dirt-covered legs.

I began the climb and managed to run a bit.  Just a bit.  That incline was so very steep that I ended up walking most of the 2 miles back to the top.  I ran in bursts until I could not breathe and simply focused on staying upright, breathing and making it to the top.  It was very humbling!!

I was grateful when I made it back to the top of the hill and started down Swoop for my final 3 miles.  The stairs that we went up at the beginning seemed endless on the way down and I was careful with my footing through the woods so I didn’t trip and tumble down into the redwoods.

I completed my run in 2 1/2 hours, which is about an hour longer than a 10 mile run should take me on my very best day.  But I was happy that I finished the run!  I’m in no hurry to run the double again, but I’ll definitely work on the single Dipsea .

What didn’t kill me just made me stronger.  And more determined!

Now go run!

Keli

Give Your Immune System A Chance

Posted by: honsberger4 on: August 14, 2009

Women’s Running Magazine recently reported the results from a UCLA study on benefits of sleep on the immune system.   Participants who got 8 hours of sleep a night were less likely to catch a cold even when the virus was sprayed into their nose, compared to those participants who slept less than 7 hours or who had interrupted sleep.

The bottom line:  get some sleep and give your immune system a chance to work for you!

Now go run!

Keli :)

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Why Yes, I Can Add More To My Plate

Posted by: honsberger4 on: August 17, 2009

I’ve added a few new things to my daily to-do list the past few weeks.  I’ve been given an opportunity to become a “Boot Camp Instructor in Training” for Pac West Athletics.

What this means is that I shadow the current coach for 2 full seasons, watching him, following along with the workouts, learning how to count out the reps while doing the exercise.  While it sounds simple, the key is to focus and try to sound like you are not struggling with the exercise. Saying the number “50″ when you are sitting at your desk sounds different than saying it when you are on your 50th bicycle crunch “Fi-f-ty” and it comes out a strangled gasp.  I’m working on that.

As my training goes along I will get to lead some exercises and after my training is over and if I’ve done a good enough job, I will get to lead the class alone.  Or I’ll get fired.  Those are the two options.  :)

With the Boot Camp training, I am also beginning the process of becoming a certified personal trainer.  Having that will help with leading Boot Camp as well as provide a portal for other opportunities if I choose to seek them.  I have the box of books and cd’s for the training at my feet.  I won’ t lie to you, those books are big and there’s a lot of information in there that my brain will have to absorb.  Thankfully I’m a visual learner and there are a lot of pictures!

With my work, kids, family life and the other activities that I have going on, I’m not sure how smart it is to add more to my plate.  But I do tend to be more productive with more on my plate so here goes.

And do me a favor.  If I see you at school or the soccer field,  point to a body part and ask me to name it.  But keep it clean, it’s a family show!

Now go run!

Keli :)

Race Season Continues

Posted by: honsberger4 on: August 20, 2009

Just because you aren’t a fast runner doesn’t mean you shouldn’t take advantage of races.  Luckily for us there are a variety of races, with a variety of distances in a variety of locations within a few hours’ drive!  They do say that variety is the spice of life!

Here are a few local races you should check out.

EnviroSports:  Angel Island Run

12K and 25K race around Angel Island.  Enjoy spectacular views as you travel the island’s network of trails!

Date:  August 22, 2009

Terra Linda High School Run for the Blue and Gold

5K/10K Race with proceeds to benefit Terra Linda High School in San Rafael, CA.

This is a great community-based race!

Date:  August 29, 2009

Rock N Roll Half Marathon – San Jose

Deliciously flat course with bands and local cheerleaders providing on course entertainment

Date:  October 4, 2009

EnviroSports: Napa Wine Country Marathon, Half and 10K

Gorgeous trail run through Bothe-Napa Valley State Park.  Bring a few bottles of wine and a picnic for post-race!

Date:  October 31, 2009

With all of these options, what are you waiting for?  Sign up today!

Now go run!

Keli :)




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Back to School!

Posted by: honsberger4 on: August 23, 2009

My daughter starts school on Tuesday.  We’ve had a fun summer but unfortunately didn’t get to half of the things I really wanted to do.  Without a schedule to adhere to our entire family loses it’s focus and we are what can be best described as “floppy”.  Should we go here?  There? Nowhere?  Should we take a day trip today, tomorrow or never?  With too many choices we become apathetic.

However, now that sweaters and long pants are all that’s available at Macy’s it’s time to get back on track, back in the saddle and get re-acquainted with structure.   That not only means the kids’ schedules, but mine as well!

You also might be feeling the effects of “back to school” yourself.  And I don’t mean buying new school supplies at Staples.  Here are some tips to get yourself back on track!  Remember, bathing suit season runs until October and it’s only a few short months until Memorial Day!

Set a goal

Whether it’s a race, a size or other tangible goal write it down.

Take steps to make your goal reachable

If you want to get in shape, schedule your workouts, if it’s healthy eating, fill your fridge with healthy foods.  Whatever your goal is, make sure you  are doing what you can to reach it!

Go Public

When I train for a race I usually tell one, two or fifty people what I’m doing.  I know I’d rather move away than have to tell people I dropped out of training!

Be The End Result

Huh?  Here’s the deal.  If you want to lose 10 pounds, act or rather EAT as if you are a person who has lost 10 pounds and are wearing those great jeans that show off your killer assets.  If you are that person and you go out to dinner, are you going to order the Fettuccine Alfredo, Caesar salad and dessert? I’m betting no.  You want to maintain all you worked hard for so you are going to take care of yourself.  I know it’s “out there” but think about it and give it a shot.

If you are having a problem getting back on track try one or more of the tips above.  Be sure to let me know how it’s going.

Now go run!

Keli

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Quote Of The Week

Posted by: honsberger4 on: August 28, 2009

“Great abs are made in the kitchen.”

Now go run!

Keli

How To Manage A Long Run

Posted by: honsberger4 on: August 26, 2009

If you are planning to run a long distance race in the near future you have already  done a few long runs.  If you are lucky, you have a group or at least a buddy to run with.   Having a buddy along for the ride makes a long run seem, well, less long.  It gives you someone to chat with, talk to or listen to.

Not having someone to log the long miles with can seem akin to torture.  Whatever will you do to keep going and stay motivated on a solo 10, 12 or even 20 mile run?? Take it from someone who has logged a few solo long runs, you can do it!

Here are 3 simple things you can do to manage your time and power through.  Solo or not.

Break it Down

Never, ever, ever focus on a singular mile.  Break the run into blocks.  If you long run is 16 miles, break it into 4, 4 mile blocks.  An 18 mile run should be 3, 6 mile blocks.  You can easily do 4, 5 or 6 miles so breaking it down makes it manageable.

Find a Mantra

All competitive long distance runners have one.  Go long, be strong.  I can do 26.2.  Kicking ass for cancer.  Lean, mean, running machine.  Whatever you like.  I used to repeat “do you know the way to San Jose” and included the “do do dodo do do da do do” part.   It sounds silly, I know, but when your brain is trying to convince you to stop moving – you will be grateful to have something to keep you going.
Check In

When you get tired you need to keep focused on your form.  Slouching, hanging your head and shuffling just brings your energy level down.  Stay up.  Strong core, strong arms, head held up focusing 6 feet in front of you.  One of the most memorable experiences I’ve had was my first marathon in Nashville.  This elderly woman shouting from the sidewalk “Hold your head high, that’s right, you’re running a marathon!”  It’s the best piece of advice I ever got.

Good luck on your next long run and remember, you can do it!

Now go run!

Keli :)

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Happy Labor Day!

Posted by: honsberger4 on: September 7, 2009

Nothing exciting to report today except to say that I hope you are all enjoying the ‘unofficial” last day of summer!  Enjoy those hot dogs and buttered  corn on the cob because we’re back to the grindstone tomorrow!

Now go run!

Keli

The Thighs Have It

Posted by: honsberger4 on: September 9, 2009

Interesting article that just came out about how having a larger thigh circumference can lead to a longer life.   Read the full article here and let me know what you think!

High Five for Thighs!

Now go run!

Keli :)

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Boot Camp Registration Open

Posted by: honsberger4 on: September 11, 2009

That’s right, it’s your chance to give Boot Camp a try.  The Holiday season starts in early October.

Visit PacWest Athletics for registration information.

Now go run!

Keli

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Why You Should Run With People

Posted by: honsberger4 on: September 14, 2009

Running is a completely solo sport.  Unlike tennis, you don’t have to find a partner.  You don’t need to coordinate a “pick up game” like basketball.  You don’t need to organize a league, a team or wrangle your kids to play or practice with you.   All that is required is the desire to go for a run.  Simple.

There is, however, something fantastic about running with others.  Whether it be a large group or just a few moms from the neighborhood.  You will be less likely to blow off a run if you know that someone is waiting for you at the corner and you might push yourself that much harder to make it up the hill.

I run with a group twice a week, every week.   It’s great knowing that someone will be there for a run, even if they are faster or slower than I am.  As a group we start out together, separate as we settle in to our pace.  No matter the pace we all wait for each other at the end.  We are a group and we want to see each other finish.

I have a few friends here and there that I run with.  Again, I am accountable to be there as are they.  It makes getting up the ridge that much easier knowing Kim is right with me and it’s nice to have Lisa to chat with as we make our way around the lagoon.

Here are a few local Bay Area running clubs to check out.

PacWest Athletics:  www.pacwestathletics.com

Tamalpa Runners:  www.tamalparunners.org

SF Road Runners Club:  www.sfrrc.org

The YMCA in Marin also has a marathon training program as well as a weekday run.  Their website is www.ymcasf.org/Marin

To find other runners in your neighborhood or at work, consider sending out an email to people you think would be interested, post a flyer in the break room or just spread the word that you’re looking for a running partner, or more.

Whether you are looking for a posse of rabbits or just another slow and steady pal to run with, get the word out and see how much fun running with others can be.

Now go run!

Keli

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An Ode to the Marathon

Posted by: honsberger4 on: September 16, 2009

A couple of women I know are training together for their first marathon.  Both have been running for a while and have tackled 10k’s and half marathons.  To celebrate a milestone birthday one of the gals planned to run a marathon and her pal decided to join her.

As training has progressed, they have both had their share of pain, frustration and set backs.  I’ve received emails from them asking questions or just with updates on their training.  I’ve offered advice and a few “you go girls” to offer support and encouragement.

One recently responded to a post I made on her Facebook wall (yes, Facebook) wondering how I could enjoy running marathons.  The truth is,   I just do.

I enjoy the entire marathon experience.  And I’m not just talking about the marathon itself – that can sometimes be anti-climactic.   For me it starts months and months before the actual marathon.  It starts even before I’ve signed up for a race or taken a single training step.

It starts with the ultimate decision.  Which one?

Local?  Destination? What season?  I’ll run any time except summer.   Will there be bands?  Will there be lots of walkers?  Will there be running Elvis’ or Dolly Partons?  Does the run start at 10am or midnight?  All of these factors come into play before any decision is made.

Once I have the race narrowed down I get into planning mode.   I pull out the calendar, counting backward 16 weeks from race day and pick my Kick Off Date.

The next important step, after the Race and Kick Off Date is selected is recruit.  It’s not as much fun to train for and run a marathon alone so you need to recruit some people to run with you.  This is the most challenging facet of race prep because, much to my surprise, not every runner desires to run a marathon.

About a month before Kick Off I set out my marathon training plan.  It includes 3 or 4 days of running plus 2 days of cross and strength training.  I plan the long runs every Saturday, increasing the distance one Saturday and dropping down the next.    The key for my training is to start with an 8 mile base and spend a lot of time in the 14-18 mile range.  Adding a few 20 milers at the end of training as my longest runs.  The mid-distance for me is where I can lose steam so I want to make sure I’m strong at 14, 16 and 18 miles.   Then I can power the rest.

Once Kick Off begins I am very serious about training.  I get my mileage in, hydrate and focus on the marathon.  I love the actual training process.  The logging of the miles, the increasingly long runs.  I love the feeling after running 14 miles!

Once race day arrives it’s a blur.   Getting my bib number and goodie bag at the expo, buying cheap socks, GU, a new hat as I weave my way through throngs of marathon competitors is a really fun experience.  The required pasta dinner the night before is usually mediocre, fuel more than a gourmet experience.

The run itself is magical at the beginning. Wow, a marathon.   I won’t bore you with details of my marathon experiences but there are ups and downs.  Moments of elation and doubt.   Needless to say that no matter if my race was a PR or a pathetic trod, the overwhelming feeling of pride and relief at crossing that finish line is unlike any other.

So, yeah, I like to run marathons.

Now go run!

Keli

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Hatha is for Sissies!

Posted by: honsberger4 on: September 19, 2009

My pal Katie has completed (as of right about now) her 100th day of yoga in a row.  Bikram yoga, to be precise.  26 poses done for an hour and a half each day in a room hot enough to melt your mascara.

I’ve posted about Katie as she has been on her journey and I’ve been inspired by her tenacity and ability to just gut it out.  I am sure there were days when she was nubile and bendy, in the zone and feeling strong.  I am also sure there were days when her body refused to cooperate – legs straining, body stiff and tired.  Being able to see past the discomfort is what makes Katie such a great role model.

Congratulations Katie!  Namaste that!

Now go run!
Keli :)

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Wander Lust

Posted by: honsberger4 on: September 21, 2009

One of the best things about running is that it’s an excellent opportunity to un-connect from the day to day grind and let your mind (and your body) wander!

I started my 12 mile run on Saturday morning with my iPod at the ready and my Garmin set to go.  I started running, hit the Garmin, turned on my Shuffle (the gadget, not my pace) and away I went.   Often times I focus on my pace, my breathing, my distance (am I there yet?) or otherwise occupy my run with, well, running stuff.

This time, however, I had some stuff to work out so I started the internal dialogue.   I am juggling quite a few things at the moment and I’ve been having some problems figuring out how to either add more hours to the day or scheduling things better.  And since I can’t change time and space yet, I have to re-jigger my schedule.

As I pondered my calendar, I ran.  I’d check my watch every now and then to check pace but otherwise I really didn’t pay much attention to where I was.  Once I got my schedule under control and had a plan in my head, I moved on to other items of concern.    Soon, I was at 5 1/2 miles and almost halfway done.

After a while I got tired of working out my life plan in my head and focused on running.  That proved to be a bad decision.  Surprisingly, when I focused on my running I didn’t enjoy it as much.   So I circled back to my to do list and let the running go.

It was a nice break from my normal running approach and it took a lot of the pressure off.  So next time you go for a run and feel overwhelmed by that and life, let your mind take a wander and enjoy!

Now go run!

Keli :)

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Half Marathons and Other Fall and Winter Races

Posted by: honsberger4 on: September 23, 2009

It’s officially Fall and there are some great races coming up!  Check them out!  I’m going to be running all four!

San Jose Rock N Roll Half Marathon

San Jose, Ca -October 4, 2009

Fast.  Flat.  Music at almost every mile.  It’s an easy PR, what else is there to say?  Register NOW!

Nike Women’s Full and Half Marathon

San Francisco, CA – October 18, 2009

Hilly.  Beautiful.  Great bling presented by tuxedoed SF Firemen! Sold out but worth paying the price for a bib on Ebay!  (not that you heard it from me.)

Big Sur Half Marathon on Monterey Bay

Monterey, CA – November 15, 2009

Coastline.  Monterey.  Aquarium.  Cannery Row.  Priceless.  Get thee to Monterey!

Hark the Herald Angels 12K and 25K

Angels Island, CA – December 12, 2009

Trail running on an island in the middle of SF Bay with 360 degree panoramic views?  Sign me up!

If you know of a kicking race, let me know so I can promote it here!

Now go run!

Keli :)

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5 Tips to Get Healthy

Posted by: honsberger4 on: September 25, 2009

Most people are interested in leading healthy lives.  Many of these people don’t have a clue as to how to achieve this.  Here are 5 quick tips to help you get healthy!

Read Labels/Reduce Serving Sizes

This first step is the ultimate eye opener.   A serving is much smaller than you expect it to be and calories add up quickly.  You will automatically change how you eat when you start reading labels.

Avoid Drinking your Calories

Smoothies were marketed as a way to drink a meal on the go.  In theory, great idea but it backfires.  First of all, smoothies can contain upwards of 500 to 600 calories, and are filled with simple sugar.  Even more importantly, study after study has shown that when you drink 500 calories, your body doesn’t register that you have ingested 500 calories in terms of satiety or satisfaction.  Drink a smoothie now, you’ll be hungry in a hour.

Switch Your Snacking

Replace chips, pretzels or other snack type foods with items that have a mix of protein, fat and carbs.  A 200 calorie snack that will tide you over can be carrots and hummus, 1 tablespoon peanut butter on a whole grain, low carb tortilla and a half banana.   Think mini meals instead of an empty snack.

Increase or Add Exercise Minutes
If you currently walk 3 times a week for 30 minutes, either add 10 minutes to your walk or add another day of exercise.  Ideally you should be exercising 5 times a week for a minimum of 30 minutes.  If you want to lose weight, you need to increase your time to 45-60 minutes.

Reduce Stress

Stress is a killer.  Literally.  Find activities that will help you deal with everyday stressors.  Meditation.  Yoga.  Writing in  a journal or blog.  Dishing with friends.  Whatever you choose, do it often!

Good luck on your journey to a healthier you.  Please email me any other tips that you have for creating a healthier YOU!

Now go run!

Keli :)

On The Go Low Calorie Healthy Food Snacks Keep Your Weight Under Control

Posted by: honsberger4 on: September 27, 2009

The following article is courtesy of Lorna Darden a fellow Fitness Moms member  Enjoy!

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Working a 9 to 5 can get in the way of your well being sometimes. Living a busy life can keep you from eating the right meals and snacks. The only food you can get at work tends to be the vending machine down the hall with fatty and high calorie temptations.

Maintaining your weight or trying to lose weight is difficult at work, there are so many bad influences that keep you from getting your daily nutrition. Being on the go doesn’t leave you with much time to make healthy decisions about your eating habits. Snacking healthy is very important to your health. Never let anything or anyone get in the way of your health, you have one life treat your body good and it will treat you the same.

Here are some nutritious snacks to take along with you at work and on the go.

I personally love Fiber One bars. These individual wrapped bars contain great nutrition giving you 35% of your daily intake of fiber. Each bar is 140 calories, 4grams of fat and 2grams of protein. Fiber is good for you because it not only keeps your digestive system in tact it keeps you fuller longer.

Multi-grain sun chips has 18 grams of whole grain which is good for the heart. They come in a variety of flavors and they are pretty tasty. This hearty snack contains vitamin E, vitamin B6, iron, thiamin, niacin, zinc, magnesium, protein, etc. Vitamin E and B6 are antioxidants which helps with maintaining good skin, strong immune system, and so much more. One bag is 140 calories and 6 grams of fat.

One hundred calorie packs are also good too. They are individually wrapped cracker or cookies that are made with wheat flour. They are only 100 calories and three grams of fat. Each pack gives you the right amount of portions so that you won’t over eat.  It contains 4% of iron and 1gram of protein.

They always say a apple a day keeps the dentist away. Apples are low in calories, high in water which makes you feel full and are good for the teeth. Apples helps fight cancer, lowers your risk heart disease, has loads of fiber, prevents constipation and are filled with antioxidants. You can be creative with apples, cut them up sprinkle with a little cinnamon or eat them with some plain low-fat yogurt. All fruits are great as a snack, they are full of water which suppresses the appetite and are good at giving you your nutritional value. Dried fruits are gives you nourishments too.

One of my favorite favorite snacks is Yoplait strawberry yogurt! I love yogurt especially the nutrition you get from it. It comes in a wide variety of flavors and is packed with calcium and vitamin D which is good for bone health. Low-fat yogurt is best, either way you can never go wrong with yogurt.

Raisin Bran Crunch is a whole grain cereal loaded with nutrition, high in fiber, low in sodium and in fat. Pour some in a sandwich bag or a bowl to take along for a snack,. It’s sweet, crunchy and has lots of raisins which is good for your digestive health. One cup is only 190 calories and 1g of fat. Healthy cereals are a great idea as a snack.

Almonds are delicious and have a high potency of vitamin E which is good for the skin. Almonds contains good fats and protein to give you the energy that our bodies need. Walnuts are a great snack too. Also eating wheat and oat bread for a snack is very smart. These breads has a high value of protein, fiber and good carbohydrates.

Veggies like broccoli and carrots can be a daily snack. Carrots are good for your eyesight, teeth and gums. There are plenty of vegetables to choose from all are great! Healthy drinks like Ensure, V8 and other beneficial drinks are good as well.

Popcorn, this light and tasty snack has loads of fiber and is low on calories, sodium and fat. I’m talking about homemade popcorn, not microwaveable popcorn which is loaded with unhealthy fats and high in calories and sodium. Before you go to work pop you enough to last all week and bag it in small bags.

Fig bars and Quaker Oats snack bars are good too. Both are low in fat and the fig bars very fulfilling. Whole grain muffins are very healthy too. If you are a raisin lover then you will love prunes. Prunes are a very good source of fiber that will not only improve your digestive health, but suppresses your appetite, are loaded with vitamins and lowers cholesterol. They called it nature’s laxative.

Gum is good too. It might not have nutritional value, but it cleans your teeth after a meal and helps to protect your teeth and gums. Gums like Trident, Extra, Orbit, etc are wise choices. Gum can also help with your sweet cravings and with your weight loss because it has sugar in it and it is low in calories. Dark chocolate has healthy benefits, it is more healthier for you than milk chocolate.

Peanut butter is rich in protein it may be high in calories, but it offers you a great deal of nutrition. If you want to watch the calories you can choose to purchase low-fat peanut butter. It taste even better with some white or wheat crackers and whole wheat bread.

Hope these ideas can be of help wanting to be healthy is easy, but staying healthy can be difficult. By eating healthy gives you the opportunity to eat more and weigh less. Try to watch what you eat even though it can be hard at times and remember to always eat in moderation. To stay healthy and fit Fat Burning Furnace is a great fitness program to give you the body and nutrition you need to always look your best.

Health Buy helps keep you on track with all natural vitamins and supplements. Live well and eat well.

***

Now go run!

Keli

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Fashion-ugh-ble

Posted by: honsberger4 on: September 28, 2009

Short departure from the normal running, boot camp, etc.  Today we talk fashion!

As they say on Project Runway, “one day you’re in, the next you’re out”.  Well, in my opinion some of the fall season should be an “out”.

Here’s my quick rundown on a few of the  latest fall trends.  Some I like.  Some not so much.

Leggings

Really?  Again?  The rule from the late 80’s still applies today.   Unless you have very thin, very long legs this is a trend you should skip.   You’ll thank me later.

Tunic Tops

Now I sound like a broken record.  Really? Again?  Come on!  The funny thing is, I do like this look on the hanger.   Tunic tops take me far back to my late teens and very early 20’s and the layway plan at Lerner’s.  Enough said.  Unless you are pregnant, pass on this.

Knee Length Boots

Finally!  LOVE these.  Wear them with tights and a skirt or dress and they look great.   Take caution if you are not a slim-legged gal.  The top of the boot should NOT be so tight at the leg to cause skin to squeeze out the top.

Short Sweatery Things

Don’t know what they are called but I love them.  Some versions are shorter in front, longer in the back.  Some versions short, others long.  Whatever, these are great thrown over a longer top with jeans, a skirt or a pair of trousers for work.  You can, I guess, wear them with leggings, but consider yourself warned.

Buttery Leather Bags

Hobo, shoulder or tote, these bags are divine!  It’s worth the $$ to invest in one of these bags.  Soft and supple these bags hold their shape unlike the very inexpensive versions that are as sturdy as a plastic bag from Safeway.  Splurge a little this season.  You’re worth it.

Now go run!

Keli :)

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10 Things Runners Do to Mess up Their Workouts | Active.com

Posted by: honsberger4 on: September 28, 2009

10 Things Runners Do to Mess up Their Workouts | Active.com

Shared via AddThis

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Napa Getaway – The Inn on First

Posted by: honsberger4 on: September 30, 2009

Today again we are departing from our usual sweat, blood and tears to mention this lovely B&B located in the historic section of Napa, CA.  The Inn on First.

I am plugging this particular establishment because it’s run by two very dear friends of ours, Jim Gunther and Jamie Cherry.  They purchased the Inn in May, 2007 and have created a lovely, sophisticated and sublime retreat.

What distinguishes their luxury Bed and Breakfast Inn from any other in Napa Valley is the touch of San Francisco style they have added to the decor, and their focus on hospitality as a personalized gift to their guests.

Now about the food!  Jim graduated from the California Culinary Academy (Le Cordon Bleu) in 1994 and I can personally attest to  his magic in the kitchen.   My mouth still waters over the chocolate souffles he made and I’ve never tastes such a creamy butternut squash soup!  He makes food that you simply want to eat!

So if you are contemplating a trip to Napa for a weekend getaway, please check out The Inn on First.  You won’t be disappointed!

Now go run!

Keli :)

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What Motivates You?

Posted by: honsberger4 on: October 2, 2009

Ok readers, I want to hear from you.  Yes YOU!!

I want to know what keeps you motivated to run, spin, walk the ridge, get to yoga every day, lift weights do boot camp or do that belly dancing workout I see on FitTV?

Is it a friend who won’t let you skip your workout?  A favorite instructor?  Are you coveting flat abs or a toned tush?   Is it the fear of not being able to fit into your skinny jeans or the desire to drop a few pounds?

Leave a comment here or send me an email at keli.honsberger@gmail.com.

Now go run!

Keli :)

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3 Tips To Run Smarter Not Harder

Posted by: honsberger4 on: October 5, 2009

I ran the San Jose Rock N Roll Half Marathon yesterday.  I finished with a very respectable and fast (for me) time of 1:56:58.   I had three goals for my race, my “Happy Goal” of 2 hours, my “Happier Goal”  of 1:59:59 and my “WOW, I Rocked It Goal” of 1:57:00.

I didn’t even consider being able to beat 1:57.  And while I only beat it by 2 seconds, I will take those 2 seconds and dance with them.  For those of you who have run with me before, you know I don’t round up.  That goes for mileage and time!

I am not writing today to crow about my time.  I’m actually writing to remind you  that it’s important to work smarter, not harder.   Running, whether it be a race or just out for 5 miles can be challenging sometimes.  In a race you are pushing harder than normal (this is the definition of racing) and when you are running 5 miles you want to run 5 miles.

And while I’m not an expert, on this, I am experienced.  Meaning I have tried these tricks out and by golly, they work.  There are only 3.  Note:  You may not go with me on #3, but one day, give it a try.

1.  Use your arms.  Please.  People underestimate the power that your arms provide when running.  In fact, your legs can only go as fast as your arms swing.   I’ve been told that I have a very strong, very powerful arm swing.  I use them like pistons to keep me going when my legs get tired and let me tell you, it came in handy from miles 10-13.1 when my legs started to tire.

2.  Stop struggling.   Sometimes at the end of a run or during a race I feel like it’s so hard to keep going.  I’ve recently begun to let go of the struggle.  I breathe deeply and imagine my legs gliding and flowing.   I find my body relaxes and the rest of my run isn’t as hard.  Don’t get me wrong, I’m still glad when it’s over.  But it’s not so mentally draining.

3.  Run faster.   Easier said than done, I know but this is what my running brain has figured out.  I’m running a race and I have 3 miles to go.  If I pick up the pace just a bit, move my arms faster, have a faster turnover, than I’ll be done sooner.  Even if it’s 15 or 20 seconds sooner, it is sooner and I’ll be done.  Done.  I have found that the pain, stiffness or tightness at that point is pretty much going to be there until the end of the race.  If I can finish earlier, I stop earlier and the pain ends.

Now go run!

Keli

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Great Pre-Run Snacks

Posted by: honsberger4 on: October 7, 2009

I usually run in the morning which makes fueling up easy.  A banana for a short run or a bowl of oatmeal if I’m going longer than 8 miles.

When I run in the evenings, that late afternoon, pre-run snack really becomes an important component.  I’ve tried a variety of snacks and have found that a carb snack with a bit of protein gives me some sustainable energy.

1.  Turkey, slice of wheat bread and a laughing cow wedge.   A delicious blend of carbs and protein that should be eaten an hour to an hour and a half before the run.

2.  Banana and a glass of milk.  Don’t drink this too close to the run or the milk will be produce a sloshy feeling in your stomach.  Ick.

3.  Cereal and yogurt with some fruit.  Word to the wise, do not use a high fiber cereal in this snack.  Unpleasant side effects will occur.

4.  Powerbar and a glass of water.  Simple carbs washed down with h2o always works.

5.  Apple and peanut butter.  Go easy on the pb or else it might sit in your stomach for a loooong time.

Now go run!

Keli :)

Safety First

Posted by: honsberger4 on: October 10, 2009

Fall is here with its chill of the morning and the changing color of the leaves. For those of us who run outdoors,  the fall brings new challenges; wind, rain perhaps, but the biggest challenge to runners is the shortening of the days.

Early morning runners don’t see the sun rise until they have emerged from the shower, post run.  After work runners are in the dark before their warm up miles are completed.    You could run on a treadmill or incorporate the “lunch hour run” but for many of us, those options aren’t, well, options.

So while you venture out into the darkness before the dawn or waning light of the day I’ve provided a few tips to make your run safer.

Headlamps

REI, Big 5 or even Home Depot sells headlamps that you can easily run with.  These lights throw off a remarkable amount of light and you can also use them while camping or if you bbq in the winter.  Costs range from $20-$60.

Reflective Gear

You can buy vests or straps with reflective strips at any sporting good store.  I also have flashing bicycle lights that I attach to the rear waistband of my shorts.  The key here is to be visible to cars and bicycles in the dark.  You want to be a glowing ball while you are running.

Headphones

Leave them at home.  You need to be uber-aware of your surroundings when you run in the dark.

Buddy Up

This is a good tip for early morning runners, female especially.  Grab a pal with you on your run and vary it up a bit.  I am only a semi-paranoid person but there are bad people in the world and as a runner, alone, in the dark, you are vulnerable.

Step Carefully

Potholes, sidewalk cracks, curbs can all be avoided during the daylight hours.  In the dark you can become disoriented with your surroundings so step carefully.

Now go run!

Keli :)

The Joy of Relaxation

Posted by: honsberger4 on: October 12, 2009

Like most of you, I go 100 mph most days of the week.  Between boot camp, running, work, shuttling, shopping, cleaning, cooking, etc. it seems that my switch is turned on more than it’s turned off.

I guess that’s why every now and then I take a day off.  I wish it were more often that “sporadically” but again, I’ve got a lot of stuff on my to do list that just doesn’t conform itself to a nice 24 hour day, 7 day a week daily planner.

This week was a bit more hectic than most because it was the weekend of my daughter’s 10th birthday party/sleepover.  There were party favors to buy, decorations to put up, the house to clean, last minute details that kept us on the go until 4pm with just a mere 30 minutes to sit before party central began at my house.  Wish I could tell you it was a calm, quiet and orderly party but I’d be lying through my teeth!

The staff at California Pizza Kitchen will never wish to see our shiny faces anytime soon, the gal who so kindly doled out chocolate samples at Sees prefers we move, the crowd at Silbermans probably are still suffering from slight hearing loss after we plowed through for dessert and my neighbors were this close to calling the police for a noise violation.   All in all, it was a great party.

After the last party guest had been handed over to a parent on Sunday morning, I promptly took a shower, did my hair and slapped on some makeup.  I walked into my room, lay down on my bed and quickly nodded off for a 90 minute nap.   I was drowsy and sluggish all day.  My body had worked hard all week and it just refused to do anything but reach for the remote and some kettle corn.

I had some flashes of guilt as my husband puttered around the house doing some guy stuff and my kids got a little squirrelly in the house.  But to be honest, I didn’t care.  I was tired and I was going to enjoy not having to run an errand, shop or cook.  I turned out the lights at 9pm and the whole family went to bed.  It was divine!

Now go run!

Keli :)

Healthy Tip for Tasty Veggies

Posted by: honsberger4 on: October 13, 2009

General health guidelines indicate that one should eat between 5-9 servings of fresh fruits and veggies each day.  With each serving being roughly equivalent to a half cup, it’s really not that much produce to manage on a daily basis.  A banana with breakfast, spinach in your eggs or slices of tomato on your bagel takes care of a few.  An apple with lunch, a healthy salad or lots of produce added to your sub will take care of a few more.

That leaves you with figuring out how to get the rest of your veggies in at dinnertime.  In the past, I’ve resorted to making a big salad and hoping for the best.  With winter approaching, I’ve gone back to basics and found an easy and delicious ways to prepare my produce!

Roasting is my favorite way to prepare vegetables these days.  Cauliflower, broccoli, brussels sprouts, carrots, potatoes,  asparagus, mushrooms, onions and even beets taste delicious when they’ve been roasted.  Roasting brings out the nutty flavor of the veggies.  Even my husband who is not a fan of brussels sprouts or cauliflower is now a convert.

Try this simple recipe below and let me know what you think!

Easy Roasted Vegetables

Preheat oven to 450 degrees, make sure racks are near the bottom of the oven.

Spray a metal baking pan with Pam Spray

Add any cut up veggies to the pan,  sprinkle with salt and pepper and garlic powder.  Stir the mixture around to coat and place them in the oven.

Cook for about 30-50 minutes.  Be sure to stir them a few times when cooking so they brown evenly and don’t stick.

Once you remove the veggies from the oven, you can intensify the flavor by drizzling two teaspoons of olive oil over the vegetables.

These vegetables can be eaten as a side dish, tossed with whole grain pasta or brown rice or added to a lasagna.  Be creative!

Now go run!

Keli :)

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Birthday Wishes for Alexa!

Posted by: honsberger4 on: October 14, 2009

Today is my daughter Alexa’s 10th birthday.   She is a joyful, quirky, entertaining and beautiful girl with a talent for sarcasm and a penchant for brutally honest observations.   She believes she can do anything, go anywhere, be anything and is not bound with old-fashioned boundaries or that thing we call the “glass-ceiling” .  She will be successful in life whether she dedicates herself to science, business, education or taking care of her family (if, in fact she decides to pursue motherhood).

I love her dearly and cherish her like I could never have imagined I could.

IMG_2506

Happy Birthday Alexa-bug!

Keli :)

Pain in the Neck

Posted by: honsberger4 on: October 19, 2009

Here’s a tip for the day.  Don’t ever get a pinched nerve in your neck.  It hurts more than you think anything can hurt.   After 3 days spent alternating between the couch, the floor (because the heating pad won’t reach if I’m on the couch) and the bed I’ve come to a realization.  I don’t like laying around doing nothing.

I don’t like watching movie after movie and napping the day away.  Trust me, I tried to get up and do things.  Anything for that matter.  But the pain was so bad that I found one position that was manageable, flat on my back with my right arm up near my ear, arm bent backward.

I tried Accupuncture and massage plus heating pads and a poultice recommended by my massage therapist.  Day 2 of this agony forced me to hit the meds.  Hard.  Hey, at least I tried the no-med route for as long as I could stand it.

Today I can sit and type for a few minutes at a time.  Then I have to take a pain break.

Tomorrow I have 2 doctor appointments.  We’ll see if the Osteopath or Orthopedic doctor’s recommendations work better.  I’ll keep you posted.

Now go run!

Keli :)

Winter Layers

Posted by: honsberger4 on: October 21, 2009

Shorter days, longer nights, a thicker winter coat.  And I don’t mean the one you buy on sale at Kohl’s!  The winter layer I am referring to is that extra layer of you that can easily accumulate when Fall turns to Winter.

You can keep that winter layer at bay by doing a few simple things.

1.  Take advantage of the crop of winter veggies.  Carrotts, parsnips, sweet potatoes, brussels sprouts are all great roasted in the oven and require little fat.

2.  Get thy body moving.  Make your fitness a priority during the winter months.  Swim at the local indoor pool, run around the local high school track or sign up for a spin class.  Whatever it is – do it and do it often.

3.  Cozy nights by the fireplace or in front of the tv means more opportunity to snack.  Stock your cupboards with healthy snacks so when you do nosh, you do less damage.

4.  Winter cleaning.  Why wait until spring?  Take advantage of a rainy or cold day and clean out a closet or a drawer every few days.  Doing chores and keeping busy means less time to wander by the fridge or stare into the cupboards.

5.  Set a goal.  Whether it’s to try salsa dancing, running or knitting, make tackling something new a goal.

Good luck and let’s hope when spring rolls around, there won’t be rolls around you!  (Sometimes I just crack myself up)

Now go run!

Keli :)

Short on Inspiration

Posted by: honsberger4 on: October 23, 2009

When injured or sick, I quickly develop a “woe is me” attitude.  Poor little me, can’t go for a run, can’t do a hike or do much else except Boot Camp and even then I’m limited.   Boo Hoo, cry me a river.  See I told you I was cranky.

After a week of this I’m frankly sick and tired of myself and my pinched neck (which is better, thankfully, but not 100% healed) and ready to get out for some cardio.  My plan is to get on the stationary bike or hit the elliptical or even go for a swim.  My main desire is to do something to break a good old sweat (so maybe the pool is out) and feel as close to normal as I possibly can.

So tomorrow I’ll pull my cranky self out of bed, drink some coffee to clear the remnants of my muscle-relaxer and painkiller cocktail and get my butt to the gym.  I have been hording magazines for a while so I have lots to read!  I’m so giddy thinking about going to the gym that I realize I could never be someone who “used to work out”.  It’s much too important for my body AND my sanity for me to ever give it up.

Now go run!

Keli :)

Domestic Violence Awareness Month

Posted by: honsberger4 on: October 28, 2009

October is Domestic Violence Awareness Month.    Domestic violence happens in all socio-economic levels.   As Oprah likes to say, you never know what’s going on behind other people’s doors.  In Marin, according to  Marin Abused Women’s Services (MAWS), 30% of all emergency room patients are victims of domestic violence.  That’s a high and a highly unacceptable number.

MAWS  has been helping women in Marin for over 30 years.   They provide safety and security for those who leave abusive situations and offer support and education within the community.

If you are in verbal or physically abusive situation they are here to help.  They also rely heavily on donations to keep their operations going.  Visit their website at http://www.maws.org for more information on the valuable services they provide.

Keli

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Tips from The Biggest Loser

Posted by: honsberger4 on: October 28, 2009

I love TV.  But I LOVE Reality TV.   My favorite Reality show right now is The Biggest Loser.  Each week I tune in (or TiVo it) and watch it uninterrupted for the full 2 hours.  Skipping through commercials takes it down to about an hour 45 minutes.    While I can’t say I know what it feels like to weigh 476 pounds or being too large to fit into a carnival, I am able to glean tips and tricks each week that I use in my everyday life.   Here are a few of my favorite tips from the show.

Tip #1

Exercise makes you feel better.  When there’s too much drama in the house or the contestants are upset, mad or sad about a recent elimination the trainers take them to the gym.  There, Jillian beats the bejeezus out of them in the gym or Bob has them do Yoga.  The bottom line, exercising is a better choice than sitting in front of the fridge devouring cold pizza.

Tip #2

You can’t eat what’s not there.  I want to live in The Biggest Loser kitchen.  It’s stocked with healthy, good for you food without a single temptation.  (I think the snacks in the confessional room are props so that doesn’t count).  The lesson here is to surround yourself with fresh, healthy foods.  Ice cream, chips, snack foods are NOT your friends!

Tip #3

Don’t eat out.  The truth is if you eat out often, you will have a very difficult time losing weight.   This season, the contestants had success their week of eating out at restaurants but remember, they are eating together, ordering similar items and working out 6 hours a day.  That kind of support is great and invisible in the “real world”.   Face it, if you want to stay within a calorie limit and are trying to lose weight, stay close to home and limit dining out to once or twice a week at most.

Tip #4

Get support wherever you can find it.  Having friends, coworkers, family members or an online community to turn to while you are trying to lose weight is necessary.  Your size 2 friend who can’t imagine eating an entire banana in one sitting is not a good support person for you.  You need someone who understands the physical and emotional toll dieting takes.

Tip #5

Stop feeling sorry for yourself.  The reason I love Jillian and Bob is that they don’t let the contestants have pity parties.  They are sympathetic to where each contestant has come from and what brought them there but have no qualms about reminding them that they will die unless they get healthy.  Tough love works.

So there are my top 5 tips from The Biggest Loser.  I hope you learned something.  The Biggest Loser airs on NBC every Tuesday night from 8-10pm (pacific time).  Tune in!

Now go run!

Keli :)

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New York-My Kind Of Town

Posted by: honsberger4 on: November 2, 2009

The ING NY City Marathon was held yesterday.  I did heartbreak hill with some friends and realized as we started to climb around the water tower that 1 year ago at almost that same time I was getting ready to run my race.

I’m very fond of that race, I’ve done it twice since 2006 and have done a PR at each one.  4:51 in 2006 and 4:29 in 2008.  Not bad for a middle aged mom running 3 or 4 days a week.

When people ask me what is the best part of the marathon I usually mention the support of the city.  Prior to race day there are banners and signs welcoming runners.  You can even ride the Subway for free on race day by just showing your medal.  This poses a particularly tricky problem because the Subway is underground requiring you to walk down to catch the train and up to get out of the station.  Both options will be painful to your battered post-marathon legs.

During the race itself you would not believe the number of people that line the streets to cheer for the runners.  Every runner talks about the curve off the bridge down to 1st Avenue and the swell of cheering you hear.  Earlier in the race you get to run through Brooklyn which is not as spectacular a site as Manhattan but the people are equally supportive and caring.  Kids hand out bananas and paper towels to mop up the sweat pouring off your face.  In Queens the crowds were small but mighty and once you come in and go back out of Manhattan you enter the Bronx.  If you can’t quite remember where you are at that point a strong booming voice greets you with a “Welcome to the Bronx” in a voice that only a true Bronx native has.

The final few miles takes you up past the brownstones towards Central Park.   Lots of people are there to cheer you on the final miles and when you enter Central Park you are so ready to be done with it that you tend to block out anything except that fact that you are so close to finishing!

Crossing the finish line is like any other finish.  Elation and fatigue hit at once.  But then you remember that this is New York, you just ran the New York City Marathon and the people of New York made you feel like a Rock Star!

Now go run!

Keli :)

 

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Totally Random

Posted by: honsberger4 on: November 4, 2009

I first saw the movie “Jaws” when I was around 10.  (I know that dates me but what the heck!)  After watching that movie and having the Garanimals scared off me I developed a completely irrational fear of swimming in lakes, the ocean and even my Nani’s pool at night.

I didn’t let that stop me from enjoying my water activities.  I swam in the lakes, water skied,boogie boarded in the ocean and yes, even used Nani’s pool at night.   Now let me be honest here and tell you that every time I was in the lake, ocean and the pool at night I saw that scene from the movie.  No, not the one where the shark eats the girl in the water, it’s the one where Quint is laying on the transom of the boat and the shark bites down on the boat and Quint slides into the shark’s mouth.

As I got older, this vision faded.  Slightly.  On my honeymoon I spent .1 second in the water because once I heard what my breathing sounded like through the snorkel, I flashed back to that movie, imagining the headline “Honeymooner Attacked in Jamaica” and scampered right onto the boat.  In Hawaii last year after I had successfully (and with only a slight panic attack) snorkeled, a few people on the boat pointed to the reef and told me there were a few “small” sharks over there and I should take a look.  I quickly returned to the boat and got out.  No thanks.

Ok, I do have a point here.  I have a friend who swims in Aquatic Park in San Francisco.  It’s an open water swim area right in the bay, but surrounded partially by a curved pier.   She loves it and I shudder because as I’ve told her and other people over the years that there are sharks in the bay.  I’ve been pooh-poohed by numerous people over the years when I make that declaration but that’s fine, I watched “Jaws” and know the skinny on these things.

Lo and behold, what headline do I read in the November 4, 2009 edition of the Marin Independent Journal?  “Tagged Great Whites Tracked into SF Bay”.   Apparently, 5 of these buggers wandered under the Golden Gate Bridge between 2007 and 2008.

I rest my case.

Now go run!

Keli :)

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